Jonathan’s Story
Choice Weight Analysis
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Shut Up And Choose Book
Welcome back to the Shut Up and Choose Podcast.
This is the podcast where we cut through the noise, the nonsense, and all the bullshit the diet industry and Instagram gurus keep throwing at you. Eat this one week. Don’t eat that the next. Drink more water. Drink less water. Don’t drink too much water. It’s insanity.
Every time you chase one of those fad diets, you end up thinking you blew it. But here’s the truth. You didn’t blow it. You made a choice. And now you get to make another one.
That’s how progress works. That’s how real change happens.
The All-or-Nothing Lie
Most people screw this up because of all-or-nothing thinking.
One cookie turns into “I’ll start over Monday.” One missed workout becomes a lost week. A weekend off track becomes an excuse to quit completely and wait for the next month or year.
I lived there for years.
That’s not failure. That’s a mindset problem.
You don’t need to start over. You need to make a better choice.
The all-or-nothing mentality is one of the biggest lies the diet industry ever sold. If you’re not perfect, you might as well quit. That’s bullshit.
Life isn’t perfect. You aren’t perfect. And you don’t need to be.
You need to get better at bouncing back.
You’re Not Off Track
Your journey isn’t a perfect streak. It’s a series of choices. Every choice is another opportunity to move forward.
You ate something off plan. Big deal. That’s one moment, not your identity.
You don’t need to promise a clean start on Monday.
You can turn it around right now.
Drink some water. Go for a walk. Get to bed earlier.
Momentum restored.
Starting Over Is Practicing Quitting
If starting over is your go-to move, you’re practicing quitting.
Quitting doesn’t get results. Consistency does.
The difference between people who succeed and people who stay stuck isn’t genetics or willpower.
It’s who keeps choosing forward.
The person who says, “That wasn’t ideal, but I’m still in the game.”
That’s the key.
One Bad Choice Is Not Failure
One bad choice is not failure. It’s just a choice.
Diet culture trained you to treat every slip-up like a catastrophe.
Pizza equals failure. Dessert equals blown plan. Missed workout equals laziness.
That’s the lie.
The real problem isn’t the food. It’s what you tell yourself afterward.
“I’ll start again Monday” is the trap.
You’re not a video game character. There’s no game-over screen because you had a donut.
You Are Always One Choice Away
You hit the drive-thru. It happened.
Now what?
Now you make a better choice.
Dinner doesn’t need to be junk. You don’t need to binge the night away.
Water. A balanced meal. A walk.
You just took control back.
The story you tell yourself after the choice matters more than the choice itself.
The Difference Between Results and Stuck
People who get results don’t stay perfect.
They keep going.
They don’t let a bad meal become a bad week.
They pivot instead of quitting.
Success comes from persistence, not perfection.
Better Choices Beat Starting Over
Real change doesn’t come from dramatic resets.
It comes from making better choices more often.
You can’t undo the pizza. You can choose better at the next meal.
You scrolled instead of walking. Tomorrow, walk around the block.
Soda at lunch. Water later.
Fast food today. Protein and vegetables tonight.
That’s success.
Momentum Over Drama
Starting over feels dramatic. Making better choices is mature.
You don’t need a new week, a new plan, or a reset button.
You need the next better choice.
Those choices stack.
Water instead of soda adds up. Walking instead of scrolling adds up. Protein instead of junk adds up.
That’s momentum.
The Bounce Back Formula
Messing up isn’t the problem. Staying down is.
Here’s the three-step formula.
- Awareness. Admit what happened without shame.
- Action. Make the next better move.
- Accountability. Track it. Learn from it. Move on.
You’re not undoing the past. You’re steering forward.
The goal isn’t perfection. It’s faster response.
Track Progress Correctly
Progress has nothing to do with being perfect.
Progress is consistency.
Track wins, not just screw-ups.
Water drank. Walks taken. Better meals chosen. Faster recoveries.
That’s real progress.
One bad night doesn’t erase a good week.
Stop resetting something that’s working.
Final Truth
You don’t need Monday. You need a moment.
You don’t need a reset. You need a response.
One better choice. Then another.
That’s how change actually happens.
If you want the full story of how I lost 140 pounds and kept it off, my book is called Shut Up and Choose. It’s on Amazon.
If you’re a visual learner, the Effortless Weight Loss Academy breaks this down step by step.
Small, smart choices. No quitting. No perfection.
That’s the whole game.
Now shut up and choose.