Think Like A Thin Person, Not A Dieter

Everyone, welcome to today's program. Yourself, then podcast. Today we're talking about think like a dieter. Let me start over again. Think, think like a thin person, not a dieter, when you want to lose weight. So often we've been conditioned to just focus on the food and the exercising behaviors, when in reality, the biggest shift you can make, the best focus you can have, is to start intentionally changing the way that you think. And the primary way you want to think differently is you want to go from thinking like a dieter to thinking like a thin, healthy person. And the difference is immense. So when we start, let's talk about thinking like a dieter, because first off, you probably don't even realize how you're thinking like a dieter. You have been living this way your whole life. We've all been just constantly bombarded with diet messages for literally our whole lives, so that we now naturally think like a dieter and don't even realize when we're doing it. So the first thing to realize you're thinking like a dieter is when you are thinking about your weight loss temporarily, Meaning you're saying things like, I'm gonna go on this diet plan. I'm gonna exercise. I'm gonna do this stuff until I lose the weight. And that's always kind of the clue that you're thinking about this as a temporary process, something that you're going to do for a little while until you get to this goal. And then what? Well, there's no real description of that. And if you ask people, they will say, well, then I'll figure it out. But no one ever does. So right from the beginning, the big shift to practice thinking like a thin person is to start saying things like, I want to lose weight so that I can get to my goal weight, and then I want to live there for the rest of my life on near autopilot. Right? So you can see how this goal is very different because it's focused on the real goal, which is not just to lose weight because everyone's lost weight, and then put it back on. You're not happy about that. What your real goal is is to lose the weight and then live there for the rest of your life. And so set that as the goal right from the beginning. Be crystal clear that that's what your true goal is, and start focusing on that goal right from the very first day. And you start doing this by thinking differently, by thinking like a thin, healthy person. Because thin, healthy people, I assume the identity of being this thin, healthy person forever. So the way that they're living now feels normal, it feels natural. And so they expect that they're going to be at their Galway for the rest of their lives, as opposed to a dieter who thinks this is a temporary thing. It's not their identity to be a thin, healthy person. Their identity is still stuck with being an overweight person. And we're gonna do all this weird stuff to try and lose some weight for a little while. And so psychologically, as a dieter, you really stay associated to the identity of an overweight person and even right to the idea of a dieter. When you get the image in your mind of a dieter, do you think of a thin, healthy person or someone who's overweight? So right off the bat, we want to switch how we're thinking about weight loss, to think like a thin, healthy person and to think about the long term, ultimate goal, which again, is not just to lose weight, but to live there for the rest of our lives and to do it in a way that's normal, natural, comfortable. So when you want to start your weight loss journey, don't just look at the food or the exercising. Start to look at what's going on inside your mind and start to practice thinking like a thin, healthy person as much as you're changing and focusing on practicing to eat differently and exercise more. And the more you do this, the more you're going to find that this process can be way more comfortable than you ever imagined. And you keep building on your success this way. And if you want to start with a real powerful way to think like a thin, healthy person, click the link in my bio or go to programyourself thin.com and get the free hypnosis session I give you. It's called the New Thin Me and it's literally designed to help clarify what you exactly who you want to look like, what weight you want to live at, and how you want to get there. So again, that is a free session. Go, click it, get it. And if you have any questions, feel free to ask them. Any questions are welcome. I am usually here Monday through Friday to answer any of your weight loss questions. All are welcome. And I'm a little bit late today. Am I late? I don't know. I'm literally. I feel like I'm more here. Feel like I'm more here. What was I gonna say at 12:30? That I am at 12, but I, I keep saying 12 for just to keep my mind focused on that time. Although I don't know why the 12 any better than 1230. I don't know. We'll find out. But yes, if you have any questions, feel free to ask them. Hope everyone is having a nice day. It is. It's gonna snow and be sleety here, but I don't care. You know why? Because I will tell you, and I was saying this yesterday, once February kind of rolls around, I feel like there's light at the end of the tunnel. You know, if you are a person who lives in the cold climate. I live in New England and I always feel kind of a little bit of like a second wind right around the middle of February, you know, now it's. It's tricky. Now, I've been around long enough to know that that second win. Don't get too caught up in it, because it could literally be zero degrees with 10ft of snow over the next two weeks. But I do know that even if that happens, there's only a couple more weeks after that and then it's impossible. Then it starts getting warm, starts getting brighter. Things start looking up. I'm a big fan of that period of time and I hope you are too. And I mention this to my clients all the time because I think we really get in the habit of not recognizing what the effects in our lives are. Okay? So, you know, for example, if, you know, you haven't been just on track 100%, if you haven't been feeling great, you know, I'm not saying this is the whole reason, but if you live in a cold weather climate where all of a sudden you're getting four or five hours less of sun a day, you know, that could be a factor. You know, that could be something that might, you know, impact your performance, and that's okay. I think we have to remember that we're humans and that we aren't robots and we can't just act the same no matter what. And I think that's one of my biggest bones to pick with diets, is that it's like they give you this unrealistic concept of how you're going to behave. And the idea is that you're going to start on a Monday acting totally different and you're just going to act that way from now on, as if changing how you eat isn't one of the most challenging things in the world to do. I don't say it to scare you. I say it to just be honest. I mean, it's estimated we make over 200 food decisions a day. Most of your food decisions and behaviors are just running on autopilot from what you think about to what you go and get at the store to how much you get at the store, to how much you cook, to how much you eat, to how hungry you are to when you eat. All of these things are subconsciously programmed into you at this point. And so the idea that you're going to consciously fight against those things forever is silly to me because that's not even how your brain works. You're not. You're not built. You're not built to logically be, you know, consciously making food choices all day long, to count every calorie, to. To track everything, to consciously decide all these things. That's just not how your brain works. You're designed to be on autopilot. Think about it, right? Most of your life's kind of lived on autopilot. You do what you did, you get into a situation, you reference what you did, you basically do it again. And so how do you change that, though? So once you know that. Excuse me, once you know that, what do you do with it? Right. Once you. Once you realize that the way your brain works is that most of your brain is your subconscious mind and it just runs on autopilot, that's where most of your reading behaviors are flowing out of. Once you realize, what do you do? Well, I believe that you use your conscious mind to program your subconscious mind. So you reprogram your mind. That's where you put your energy into. You don't use the energy to just try and fight against it. You put the energy into strategically and systematically reprogram it so that you get to a place ultimately where you naturally and automatically do the things, buy the foods, eat the foods, eat at the certain times, eat the certain amounts. You do these things naturally and automatically, but they're in a way that keep you at your goal weight. And I don't know, like, it just makes a lot more sense to me. But, you know, that's me. But yeah. If you have any questions about your own particular weight, feel free to ask. He says, do you have another account of yours? I feel like I saw you somewhere else. I used to have another account, A gym, I don't remember. This one says Jim Kitsulas now. I had a Jim Kitsulas. Program yourself then account. Two of them. One was one and one was the other. I switch them sometimes. This one's now Jim Kitsulas, I guess. Does it say Jim Kitsula's program yourself then? It probably should, but yeah. Hi. Good to see you. Nice to see you. Yeah. If anyone's got any questions, feel free to ask them. Might have A quiet day. And that's fine too. I got a lot of stuff to do today. I got so many things going on behind the scenes. I am just like just fired up. Jane says I got my blueprint last night. Yay. All right. Shane, I'm so happy for you. That was a struggle. Oh my goodness. Sorry about that. You know, and I will tell you, I. The service I use to deliver that I never use and I'm not going to blame them because I. I don't know, but they. It's not the normal one I use and I don't think I would use them again, especially going up, up to. Up to Canada. But I'm glad you got it. So I'm glad you feel better. You can move on. You can put that behind you now that that's over and done with. And I'm happy for you because I know, I know how annoying it is sometimes when you got to wait for stuff and then you got to do things in order to get it. It's just. It's more stressful than it should be. So I get that. What's up, Vicki? How's it going? Yes, it is like that. What's up, Nia? Nia says what manifestation we can do for weight loss. Okay, let's talk about that. I think about this a lot. The idea of manifesting and law of attraction things. I think there's some truth to that, some value to that. But I don't think it's like a full on system, honestly. I think it's a hodgepodge of self improvement ideas that don't really hold water when you really try to put it together. Don't hate me. That's just my opinion on it. If you love it, you love it. There's parts of it I love though. Okay. But I always think of manifestation within the context of hypnosis and neuro, linguistic programming, neuroscience, psychology, things like that. I like to ground it in a more complete system, in my opinion. Okay, so what manifestations can we do for weight loss? Well, I think the most important manifestation for again, not even weight loss, like in that that gets right to the core of it. So if we want to talk about manifestation, one aspect of it is the specific nature of your language. Okay. And so your subconscious mind is extremely literal and you can think of it almost like a computer. And if you've ever done any computer programming, you don't have to be a computer programmer. You can just kind of understand this idea. But if you're going to program a computer, you have to Be extremely literal. You can't just say, oh, you know, go add this thing and do this thing. And kind of, when this kind of happens, do this. You have to. When this specific thing happens, this specific thing happens. So you'll be very, very literal. So when it comes to your subconscious mind, it's the same story. You need to be very, very literal. And I think the first issue with weight loss starts with the concept of weight loss. Because right off the bat, subconsciously in your mind, when you think about yourself losing weight, and I know this seems like obvious in a way, but it's also something you never think about when you think, okay, I want to lose weight, you're imagining yourself being overweight. So even when you say I want to lose weight, the I you're referencing is your overweight self. I hope that makes sense. It wouldn't make sense if I was. I'm at my goal weight and I want to lose weight. That, huh, that doesn't make sense. So I want to lose weight. The I you're thinking about in your mind is your overweight self. And so the whole idea in your mind the entire time is your overweight self denying yourself, changing what you typically do because that, you know, my overweight self who overeats, who eats too much, who snacks on, you know, junk food, who goes to fast food, all that I, me needs to stop doing those things so that I can be less of this version of, I know that sounds strange. That's how your subconscious mind understands it, because you're not giving your mind a clear direction to go in saying, I want to lose weight. I got to stop doing this, I need to stop eating that. I need to stop doing. All these things I'm doing would be like if I gave you directions to the store and I said, okay, once you're in your car, don't go backwards and now don't take a left and now don't go straight. Don't go straight some more. Now, now don't take a left, don't take a right, and you're there. And notice when I, when I talk like that, you just opt out. It's overwhelming to your brain because I'm not telling your brain what to do. I'm giving you directions by telling you what not to do. And so the whole concept of weight loss as a dieter is built around this idea of what you're not going to do, who you're not going to be. Dieting is literally the rejection of who I am. And that's the whole focus that Dieting is all about the not being who I am, not looking like I do. And so subconsciously, you're always imagining the version of you you don't want to be, what you don't want to look like, what you don't want to behave, what you don't want to do. Again, consciously, you're. It presents as, oh, I got to stop eating ice cream, I got to stop, go and get donuts in the morning. I want to lose 30 pounds. Okay, but everything is given to you in a negative suggestion way. Everything's what about? You have to stop doing so. I believe the very beginning of manifesting you at your goal weight starts by using new language. And that language creates a new idea in your mind. And so instead of focusing on losing weight, what I want you to do is I want you to focus on living at your goal weight. And so the first thing you need to do is you need to imagine what would you look like at your goal weight, which you'll quickly find out that you don't have a very good idea or ability to visualize that. If I say, what would you look like? Imagine yourself, see yourself at your goal weight in your mind. You're going to be like, it's vague, It's a vague idea. It's a concept that's not very empowering. And so what we really want to go into is, who are you going to be at your goal weight? Now we start getting more interesting. How are you going to feel at your goal weight day in and day out? When you woe if you woke up tomorrow morning at your goal weight, how would that feel? How would it feel to move through tomorrow at your goal weight? If you were at your goal weight in your life, how would you show up for your kids, for your partner, for your job, for your work, for your hobbies? How are you a different version of yourself when you're at your goal weight in a way that's calm and grounded? How would you feel physically, mentally, emotionally at your goal weight? Would you be more relaxed? Would you feel more successful? Would you be happier? Would you feel more confident? So as we start to go into all the details of you at your goal weight, we start creating a picture of where you want to go. But the focus is always on where you want to go, who you want to be. That, to me is the seed, the foundation of manifestation is talking about what you want in detail. And I find dieting is always about what you don't want, what you don't want to do, who you don't want to be. And so you never get anywhere because you're never creating a clear, compelling idea of who you want to be and a clear, strategic, systematic path for how to get there and achieve it. So again, that is true for me that I believe that manifestation begins by literally changing the goal from I want to lose weight to I want to live at my goal weight. And again, I could talk about this all day long, but I think that's a good starting point. Yeah, Neil likes that 100. Thank you. That's true love, your content and guidance. Yeah, you're welcome. I appreciate you saying that. That's what I'm here for. And again, if you're not, I don't know why. Oh, there we go. If you're not in my world, make sure you click the link in my bio. If you're on Tick Tock, you can go to that picture of me up top there. If you're over on Facebook land or YouTube, let me put the link in the comments. Boop. There it is. So, yeah, go get that hypnosis session I give you. I think that's one of the best ways to kind of test drive this approach. You know, see what happens. See what happens when you try a different way. You know, what could be worse? That's what I always say. What could be worse than starting another diet or another exercise program? Yikes. Yikes. I don't know. That just crazy me. Maria says, how is it possible to lose weight without counting calories? A great question. I think the secret to losing weight without counting calories is instead of now. Listen, I think counting calories has a place. I think it's great for calibrating how accurate you are at estimating calories. Okay, so I think counting calories for a week or two, just to see what are the calorie levels of what you typically eat and were you close in what you thought they were? I think that's valuable just to kind of clarify what you're doing, thinking and seeing. That being said, I think tracking calories for this life, I think it's weird. I think it's. It's abnormal. Never in history have we tracked calories. You know, I. I just think it's an odd way. I don't think it's effective. I think it's tiring. I think it's boring for most people. And so that's again, a quick qualifier. I want to say that if you love counting calories, because there are people that love it. There really are. And if you love counting calories, you do it. Because in my world, there's no. Right or wrong is only what works for you. So if counting calories is just, it's working, you love it, it's easy, natural, then that's what you do. And ignore what I'm saying. Okay? That being said, for most people, it's miserable and they don't want to stick to it. They don't want to do it. It's tiring. It's a huge cognitive load on you to all of a sudden track every single calorie. Takes your average calorie cognitive load through a typical day and you're already. Are you ending the day with a ton of extra mental energy? Do you just have an abundance of mental energy? Probably not. So the idea that you're going to go from where you're at now, cognitive load wise, and then just add this other huge cognitive load on top of it, I just don't feel like strategically that's a. You'd have to convince me why that's a good idea. I don't understand that. So I start with that point of view and say, okay, but how do you do it? How do you lose the weight? Okay, so I am much this all. My answer starts by realizing that my whole goal is living at my goal weight. I want to live at my goal weight. So I don't want to do some temporary thing in an intense way that makes me lose weight that I can't keep up. The only thing I'm going to consider doing are things that are relatively comfortable and easy for me so that I believe I can keep them up long term. So that being said, this is where I started my journey. I have not counted, I've never counted calories, get my weight under control. What I do is I track my behaviors. I think instead of tracking, I think tracking calories is a very. It's an obscure idea. There weren't even calories a hundred years ago. You don't even know what a calorie is. On top of that, the calories, the calories listed on the sides of boxes is, is estimated to be off by up to 20%. Frozen foods up more than that. So even how accurate it is is up for debate. But what you are trained to do your whole life through millions of years of evolution is to track your behavior, to be aware of what you do. And so if you start noticing your patterns, I think that's way more valuable. And so for me, when I started my, I dropped over £50 30 years ago. But I started with, I said, let me look at my behaviors. What's the kind of most. What's the highest calorie habit I have? And quickly I realized my highest calorie habit was snacking at night. And again, just ballparking. I was like, I'm probably eating 500 to 10001500 calories a night. I'm just ballparking it. But I'm just. Because I would eat dinner, take an hour off, and then I basically snack all night every night. So I'm like, okay, that habit, that behavior that happens literally every night, that is a core habit that is keeping me overweight. So if I could get a handle on that, if I could reduce it, if I could eliminate it, that's got to help me with my weight. And so I looked at it as a behavior thing, and I spent months and months and months working on that behavior. I really focused on it like a laser. Don't get me wrong. I made some. I tried eating some healthier things other places, but 90% of my focus was on that nighttime snacking. That's what I focused on. And so I spent months and months and months working on it, understanding it, becoming more aware of it, understanding the triggers, understanding all the details of it. And then I started to work on trying different things. This worked. This didn't work. This worked. But it was too hard. And I started to understand what works and then what works in a comfortable way. And so, yes, I spent months on that, but now here I am 30 years later, and I never eat at night. I never snack at night. Maybe once a week, I might have some chips in a very moderated, controlled way, but I just never snack at night because I figured out how to deal with this 30 years ago. So you see the difference. The focus is different. Now you say, okay, well, what do you do then? Well, after that, I go to the next habit that I thought was probably most responsible. So, you know, I very much hesitate to say intuitive eating, because intuitive eating is really, to me, not really like a system. And, you know, they'll even say it's not really a system for weight loss. I'm talking about weight loss, you know, so I'm not just talking about being mindful with your eating or intuitive eating. My whole goal for everything I'm saying to you is for you to get control of your weight so that you can live at the weight you want to live at. And I believe a much better strategy to make that happen is to focus on your behaviors, because I believe that your. Anyone who's overweight, all your weight if you're at your weight, your weight is a direct reflection of your habits, your habitual behaviors. And so to me, if you want to change your weight, you've got to change your habitual behaviors. So again, I'm looking for repeating patterns and changing the most impactful ones in a positive way more than getting caught up in the minutiae of tracking calories. So that's my, that's my thought, and that's my answer. Maria says I'm 40 pounds overweight and I live with my sister. We eat together and usually the same food. How is this possible? She looks like a. You look like a smart guy. Thanks. It's funny you say that. I'm 40 pounds overweight, I live with my sister, and we eat together and usually the same food. Yeah, I know, but, but that's, that's not. Here, here's the deal. You're not gonna like this, Maria, but I'm just, I, I take the no oath every day I get on here. So I, I say this to help you not, not to sound like an. But most likely you, you have no idea what your sister eats. And you eat, you have a vague idea and you, in your mind, like, we eat the same thing. How come we're not. We're different weights. But you don't eat the same thing. You eat more than she does. That's why you're 40 pounds heavier. If she's at her goal. I didn't, I'm assuming that part. I'm assuming you're saying you're 40 pounds overweight, your sister's at her goal or normal weight or goal weight. And, and you guys eat the same. But, but you don't eat the same. And even if you eat the same food, you eat more of it. That, that's what's happening there. And you know, I, I don't say it to be an asshole. I say it. We need clarity. We, we, you know, we're, we're huge self deceivers. The first thing you got to get past is your lack of awareness. And I say this so just to show you I'm not being an asshole. I say this to all my clients even. And this is basically program yourself then is really built around this concept of the goal weight pyramid. Okay? So you see, there's mindset, lifestyle, and eating. Now, in the eating part here, you'll see the very. It's broken down into categories. Awareness, structure, optimization. But the very first one is awareness. So, Maria, if you're walking around saying, well, I don't get It. I eat the same as my sister, and I'm 40 pounds heavier, and we eat the same. I must have a broken metabolism, so what's the point? And so all of a sudden, we just shut down our awareness. We eat the same. So I. It doesn't matter if I change what I'm eating. My. My metabolism is broken. My sister's is good, and that's why we're different weights. And that is the most disempowering belief you could have, and it's not true, I promise. You just eat more than she does. You eat the same food, you eat more. And on top of that, you probably don't even eat the same food you eat. You eat different times than she does. You're not always around. And. And so I give that to you as a gift, because once you know that, now you can start to pay attention. Oh, yeah. Oh, yeah, I do. All my portion sizes are bigger. Oh, I usually have an extra one. Oh, I usually have a little snack over here. Then you can start to notice the patterns that are causing you to be heavier than your sister. And then you can change them if you choose to, you know. Maria, have you got any plastic. Any type of plastic surgery? No, I've never got any plastic surgery. I got shoulder surgery last year. First surgery I really ever had. Lisa says I've been practicing. I've been picturing myself going country dancing with my husband and wearing professional clothes. That's a great one. Oh, I love that. See, I love that so much. Because, again, I think having an image and an idea of what you want to wear, how you want to look, I think that's fine. I. I think it's a great thing, but we need to add more to it. So I love that you're adding. Going country dancing with your husband. I just love that so much. Because think, Think about. You can all test this out yourself in your mind. Imagine yourself at your goal weight, what you'll look like, notice how you feel now. Imagine yourself doing something cool at your goal weight, something active that you have kind of put off. Maybe you go traveling or maybe you're doing some hobby or sport, or imagine yourself at your goal weight, moving in kind of an interesting way that you don't normally move now, doing something physically they don't normally do now. And notice how that feels. Usually that. At the very least, that should add, you know, to the excitement and motivation. But. But I think that's a great goal. Fousia says, Jim, you taught. You taught me a lot, and I'm Very grateful. Keep up the good work. Thanks. You're welcome. You're welcome. Thanks for listening. I appreciate that. That's what I'm here for. Yeah. Lisa says mine is mayonnaise. Great job. Yeah. So once you realize it's mayonnaise, then you can go to work on reducing the mayonnaise. You know, mine used to be Oreos at night. Yeah. You know, once you, once you have a sense of what it is, then you can go to work on that thing. And I think dieters are so silly because they go into this mindset, they're going to change all of their eating all at once. And I always say, metaphorically, the way dieters approach weight loss, it'd be like if I've never played the piano and I want to play and I want to get good quick. So I say, you know what? I'm going to practice eight hours a day. Well, it sounds great on paper, but when I actually start to do it, even if I got through the first day, the next day I wake up, my fingers are killing me, I hate the piano. And to force myself to sit there for another eight hours feels almost impossible. If I magically get through the second day, the third day, it gets harder and harder each day, you know, and I think that that's how most people approach their weight loss. They make it so difficult, so challenging. They try and change everything all at once that the chances of success are almost zero. How could they be anything but? It's such a silly strategy. It's like if you went to college, but you're like, I'm going to study 16 hours a day. Again, sounds great on paper, but in the real world, you're going to burn out. So again, I think being more strategic and systematic makes a lot more sense. Lisa says eating more isn't always true. Could be less movement, but also we have different metabolic factors. Yeah, of course, of course, there's definitely different. I'm speaking in vague generalities, for sure, but at the end of the day, so. And I never like comparing to another person. I, I, I, that's, I didn't even go into that part because I don't think Maria wanted to hear that. But I, I think when you compare yourself to someone else, you are just setting yourself up for failure because there are so many factors. So, again, I, I wouldn't want to look at those. But for you, yourself, everyone, you yourself, you, your body right now, your weight is a reflection of your average calorie consumption. I don't give a if you're insulin Resistant. I don't care if you got Hashimoto's thyroid issues, whatever. Your weight is a reflection of your average calorie consumption. And I know this because if you reduce your calories over the next six months to a year, your weight's going to go down. And if you don't believe that, we can look at all of the GLP1 success stories because they're taking the most insulin resistant people, the most obese people, the most metabolically disordered people, and they're losing weight. Why not? Because GLP1s magically fix your metabolism because they make you not feel like eating. So all of these people have the most extreme metabolic disorder situations are all losing weight when their calorie consumption goes down. I feel like this is a core belief that people need to check because if you're walking around thinking, well, my metabolism is broke, so it doesn't matter what I do, you're never going to lose the weight because you don't believe it's even really possible. You believe you're broken. A lot of people walking around with that belief. So we've got it, we've got to deal with that. But again, point taken. That to compare ourselves with another person is really a fool's errand because there are so many differences between each and every person in so many ways that it's almost, it's almost impossible to really get any real sense of that. Lucy says if we're previously overweight, we use less calories per pound of body weight. Vegas Loser studies. Yeah, again, but so what? I mean, you know what? And I'm not saying so what, because there are absolutely physical. I hate that Biggest Loser study so much anyways, but that's another story. So what? So, so your metabolism slows down, so you lose less, you know, so you use less calories than you used to. I'm not trying to be, I'm not sounding heartless. I'm saying, say you're now, again, Biggest Loser. We're taking very obese people. We're drastically, drastically, in a very ridiculous way, in my opinion, losing the weight. But let's just say you're that person. So what are you going to do? I mean, again, that may be a reality, but at some point you've got to deal with how you're gonna, what are you, how are you gonna respond to that? So because life's not fair, you, I may be able to eat more food than you can in order to be at the same weight. Tough. I don't know what to tell you Other people can eat more food than me. I don't know what to tell you. Life's unfair. And so we have, we have to get past that part. But, but I don't mind. I don't mind life being unfair. I just don't want you to get stuck with, no matter what I do, I can't lose weight. I think that's the, that's the belief. You've gotta, you've gotta root out. I'll, I'll deal with. Yeah, absolutely. It's easier, it's easier for other people to lose weight than you. That's a guaranteed fact. But it's also easier for you to lose weight than other people. That's a guaranteed fact too. So I'm gonna leave that conversation there. But I have never seen a person who reduces their calories long term who doesn't lose weight. I've never heard of that. So Maria says, I genuinely think exactly how you describe the broken metabolism. It's just so. Yeah, it's just so frustrating being a fat sister. I always get compared and it's hell. I get it, Maria. But in my opinion, in my world, I would say a bigger core, a bigger reason for your weight issues has less to do with your metabolism and more to do with what mindset we refer to as self image. So I believe that if you've been the fat sister for a really long time, that's your identity now. And it's very difficult to not live up or down to our identity. So which is why in program yourself, then we literally work on our self image. And I think it's estimated that 85 to 95% of dieters that lose weight put the weight back on. And I believe a huge reason for that is that dieters never change their identity. They just think of themselves as an overweight person who lost some weight. And it just, it just begs to be, well, I'm going to get weird on you, but, but the music theory, right, we got the root note, the home note, and we can go to a different note, but it doesn't feel resolved. There's like a tension there and you go to certain note degrees and it feels more tension and it's not resolved until we go back to the home root note. And I don't know if that makes sense anyone, but that's basically what it's like subconsciously, psychologically, for when people lose weight. It's great, it's exciting. They love losing weight, but subconsciously don't feel like themselves. So again, I just something to think about. So bookworm says, was your surgery for a frozen shoulder? No, it was not. And boy, I will tell you a funny story about my shoulder real quick. For four years, my shoulder hurt. And it hurt, right? I remember I was doing push ups one night. All of a sudden I felt like lightning go. I was like, oh, my God, that point there. Four years of hurt in four years. I try. What's. What's wrong with me? What do I think it is? Oh, there's rotator cuff. Now, I just want to let you know, I'm not a doctor. I don't know anything about shoulders. But here I was trying to diagnose it, figure it out. Finally, actually, to be honest, I had a client who went to the doctor and found out about her shoulder and everything and inspired me. I said, you know, I'm gonna go to the doctor. I went to the Doctor and within 15 minutes, they took an X ray and said, oh, yeah, you got. I had calcific tendonitis. So long story short is my bone kind of stuck out in a way, and it was kind of rubbing here and it was trying to heal it, but that healing was creating a calcium. Calcium deposit inside the muscle. And so it was like a pee inside my tendon. My tendon. And so it hurt every time I moved, especially certain ways, certain movements. So anyways, long story short, yeah, they did the surgery and, oh, it feels amazing. So, so much for. But I went for frozen shoulder. Toe. I frozen shoulder. I went through, like, everything that could be wrong on my shoulder. That's funny. Maria says, also wondering why you have chosen to talk about this. You are literally the beauty standard. That's funny. And that's just a sign that no one thinks they're the beauty standard. But. Well, because, I mean, I guess. I mean, it really starts. It started before this, but. But really one of the big issues. My. My father died when I was. When he was 54. I was nine years old. So it was absolutely his weight. Lifestyle contributed to that. Greatest guy on the planet. And that was my big trauma, you know. And so for me, weight is life and death. You know, it goes beyond just what you look like now. Again, that having happened, I remember realizing made it nine years old. I said, I know that's his. I know his weight had something to do with that. And I said, I'm never gonna let that happen to me. Ten years later, I was 50, 55 pounds overweight. And I was like, holy, if that can't stop me, what's going on? And I will tell you Just. It was a magical time in my life where hypnosis n, personal development, yoga, meditation, martial arts, guitar, literally within like a month or two, all these things fell into my life. It was a miracle. If miracles exist, that for me, was. Was my miracle after meeting my wife. But so for me, again, this is life and death. My. My motivation is much deeper than what you typically get in the weight loss world of wanting to look better. I want you to look better. Don't get me wrong, but I'm way more focused on you living as long as you can. I want you to be as long as you can be. And more importantly, in some ways, I want you to have the best quality of life while you're here. And I believe that how to have the best quality of life possible is to be in control of your weight. Because I think when you're not, it becomes obsessive. It can define a life in so many ways. You know, it can define a life by taking you too quick, like my father, but can also define a life by. This is the main focus of your entire life. There's so many other things I want you to be able to pay attention to and focus on. So that's why my mission in life is to help as many people as possible live at their goal weight. That is why I'm literally here every single day, Monday through Friday. I've been doing this for over three years now. Every Monday through Friday, I give more stuff away. I'm here to help you as much as I possibly can. And because for me, it just. It's literally life and death. And that's why I'm here. Sheila says it's great to hear you say that. I feel caged. When I count calories, I'm trying to free myself. Yeah, Sheila, I get it. Yeah. You do not. You absolutely do not need to count calories again. Is it the right thing for you? I don't know. Because if you love it, then it's the right thing for you. But if you don't love it, then it's the wrong thing for you. I do know that. And again, not to say there's not a little time and a place for it, but to try and build your weight loss around something you hate doing is silly to me because it's going to be forever. I. It's going to be forever. A struggle forever, a fight. And to be honest, that's how you subconsciously think about weight loss. You think about it as being a forever fight. It doesn't have to be. It does not have to be. You can train yourself to lose weight and keep it off and do it in a way where it's pretty much on autopilot now. You always have to. It's never 100. Nothing's 100% on autopilot. Right. Like, like your toothbrushing is, you know, I mean, it's mostly on autopilot, but you're still kind of aware of it. So you can basically eat that way naturally so that you're at your goal weight. Natalie says, since I've been following you, I've found my place of calm in everything I do. I think this is sustainable. Is it realistic to stay away from spaghetti forever? No. So I have small amounts. Yeah, exactly, Natalie. That's what I mean when we start. And again, that all. It all builds on the foundation that we're not just focusing on losing weight, we're focusing on living at our goal weight. That distinction is so crucial. If you take the next 24 hours and meditate on that, you will be shocked at what a difference it makes, and you're going to realize it's the core reason for so much of your struggles, is that you literally, your whole focus, your whole life has been on how can you lose weight as fast as possible. And that sets you up for failure in a hundred different ways. What's up? Username says. Username, Miranda says. Hi, Jim. I noticed I've been procrastinating and taking action by planning. I'm constantly meal planning, listening to podcasts, et cetera, but not taking real action in the weight loss steps. Any advice? Yeah, absolutely. I think this is, you know, paralysis by analysis. It's very common pattern. And I think the secret to it is to start small. I think, again, I was just saying before that, you know, when you focus on losing weight over living at your goal weight, et cetera, for failure in a million ways. Well, one of the key ways that thinking about losing weight temporarily really sets you up for failure is that you think, okay, if I'm going to do this temporary, I'm going to go all in. And so thinking about it temporarily leads you to the all or nothing thinking. And that's the real toxic trait of the dieting mindset, is that it's all or nothing. And so you think, okay, when I'm ready, I'm studying, I'm getting ready, I'm getting ready, I'm meal planning, I'm ready. And when I, when I jump into it, when I do it, when I jump into this, when I. When I jump into this, I'm going to do it right. I'm going to do 100%. I'm going to change everything. I got my meal plan completely perfect. I'm going to follow it perfect. But what you're thinking is an all or nothing. You're thinking, I'm going from nothing to all perfect. I'm going to start on Monday and I'm be perfect. I'm going to ride that perfection out all the way to my goal weight. And it never happens because it's a huge undertaking. Because what are you really saying? I'm going to change my eating completely starting tomorrow. You know what a big undertaking that is. And I always say this, but just to drive the point. It's not because it's hard to make a meal plan. Making a meal plan is easy. Actually, living it is way harder. Why? Because you're programmed to eat the way you're programmed to eat now. So that's easy and natural for you. So the real challenge of changing your reading completely tomorrow is really realized when you understand. It's kind of like if I told you to wake up tomorrow and use your other hand to use your phone. Use your other hand to use your phone. I dare you all to do it today. You can do it, but it feels weird. It takes more thought. It's not as natural, it's not as automatic. It increases the cognitive load. And I bet you can't make it a couple hours using the other hand. And if you can, congratulations. And I dare you brush your teeth with the other hand. See how long you can keep that up. You're going to find when you try to do it. Oh, yeah, that's easy. You're going to start doing it and you're going to feel yourself bumping your gums. You're going to feel like you're missing teeth. It feels weird. You're going to feel uncomfortable and you're going to say, fuck this, I don't want to do this anymore. That's exactly why you leave diets more than anything else is because all of a sudden you're trying to completely micromanage, consciously run all of your behaviors. You're not built to do that. So that's what you're doing, Miranda, is you have this idea, the magic Monday. I'm going to start some magic Monday and be perfect. No, you're not. And that all or nothing magic Monday thinking needs to be replaced by what I call all or something thinking. So instead of like your miraculous perfect plan, Miranda, just change something today. Drink some more water, work on your Breakfast. Just change the breakfast. Work on improving your lunch. Eat an apple in the afternoon, go for a walk. I don't know. Pick one little thing and do it. One little thing. Done well, this week is way better than having the perfect plan. Not done at all. So that'd be my big suggestion. You're procrastinating because you're expecting yourself to do way too much. It stresses you out. You don't want to do it. That's all of you, by the way. That's virtually all of you. If you're overweight, you think about losing weight 24 hours a day, and you never actually take action to do it because you think you have to go from where you're at now to way up here. Why don't you start your keto plan? Why don't you just start it today? Why, why don't you start your intermittent fasting plan? Start tomorrow. That feeling you have when you think about actually doing it, that feeling of, oh, oh, God, that's why you're not doing it. You know you do and program yourself. Then you know you do the first day, program yourself. Then as a comparison, you wake up and listen to a five minute hypnosis session. You wake up tomorrow morning and you listen to your five minute hypnosis session. During that session, you relax, you close your eyes, you take a few deep breaths, you turn your attention inwards. You connect to yourself. You honor yourself. You listen to yourself. Then you hear nice words coming in, nice ideas, make you feel better. Then you go about your day. Does it change everything? No. But does it change things a little bit? Yes. All of a sudden you go into your day feeling more relaxed and calm. That's your best chance of naturally making a better food choice. Don't you in your life make better food choices when you're more relaxed and calm and at peace than when you're frazzled, stressed and upset? And then you end the night, you do a 60 second mental rehearsal technique. That, that's, that's what you do in my program. Now, there's more to it. I'm not going to say that. But, but that's, that's the minimum. So compare that to intermittent fasting tomorrow. Compare that to going on starting a keto plan tomorrow. Compare that to counting your calories starting tomorrow. And you start to see like you're, you're, you're resisting it because it's a miserable experience. Marta says, how would you know what the ideal weight is? I'm 54. Weight issues all my life, 195 now would like to be 145, but is that realistic? Realistic? I think is the wrong question. Is it realistic? Absolutely. Absolutely. Marta, I put you in gym jail, and gym jails, where I'm complete control of your calories, and I just got a dial that can turn them up or down. You want to be. You want to be 145? I can absolutely make you 145, 100% realistically guaranteed. The real question is, do you want to live that way now, not just being in gym jail, but in your life? Marta, to live at 145, do. Is that a quality of life that really resonates with you? And that's what we don't know and no one knows until you get there. But what I would say, Marta, is that don't worry so much about the 145. Would you feel better at 1 85, 180 than 195? Do you feel how you're much more congruent about that? Like. Like, yeah, definitely. I definitely would love to be 180 as opposed to 145. Oh, I don't know. 145. Is that real? Is it not? I don't know. Is that the right number? I'm not sure. And so you're spending all your time in that land as opposed to. Yeah, 180 would be great. I. I know £15. I know I'd feel better. And then if I don't, I can put the weight back on, but. But I know 180 would be nice. So you want to start with a sense of certainty, a sense of confidence as a congruence would be my suggestion. Crystal says sadness is when you're still alive but can't do the things that make you happy due to excess weight. Agreed. Agreed. And there's a lot of forms of sadness in the world, but certainly the weight one is one of them. And it's not even just the excess weight preventing you from doing things. That's a kind of an extreme version of it. And it's absolutely sad and miserable for people to live in that way. But it's also, even when you're. You're not so overweight you can't do things. You're still able to do things, but you're in your head all day long. Beating yourself up for being overweight, that's not much better. And that's where I see a lot of people. And that. That makes me sadder than anything. So that's a big reason why I'm here. Hey, Maria, he wanted me to say this, but my cousin Mario loves you and it's literally obsessed. He told me to check. Told me to check you out. That's so funny, Maria. Yeah, I love Mario. I haven't seen him a little while, but yeah, Mario. That's funny that. I'm glad you're here. Mario. Maria. What. What is he. Oh, your cousin. Okay. Yeah. So that's great. Yeah. Make sure you get my hypnosis session. I give you a bunch of stuff, you know, but. But get in my world, because I will tell you, there's almost nothing better than if you get into this way of thinking again, it may not be for you. This isn't for everyone. I'll be the first to say that. But if it is for you. Holy. It's life changing. That. That I can tell you. I can promise you that. So if this all resonates with you. It's funny, you talk like Mario. Now that I think about it, that's hilarious to me. So. Yeah, but. But if you. If this does resonate with you. I know, I know. Mario loves this stuff. To be able to talk about it with someone in your life is probably one of the most valuable things there is, so. Yeah, well, we'll get you straight, Maria, for sure. I promise you. Lisa says, totally true. We have to reduce for us. Yep. Sometimes we do require less than others. Still got to do it. Yes, exactly. Exactly. It's always that choice. You know, I've been following your page since 2023 and you're the best. Thank you. Appreciate that. Says I don't get your live invites anymore. Could you please share? I don't really understand what's going on there, to be honest. I'm not sure. I'm not sure. I've heard people say that the invites aren't going out the way they were. I. I have no idea. To be complete. That's kind of one of the things I'm really diving into now is my whole social media game is about to take an enormous leap forward. So I'm so excited. Yeah, it's all. It's all about to improve. But that's one of the things that's kind of on the docket is to. To get a better system down to let people know when we go live. So I'll be sharing that if I figure that out. User 699 says, what is it with the Mondays? I hate that mentality. How do I get away from that again? I mean, the Monday. It makes a lot of sense though, because dieting really is this concept of a streak that you're going to start and then you're going to be perfect until you get to your goal weight. And so I think it makes a lot of sense to start on a Monday. I think there's a lot of natural kind of momentum for that way of thinking. But I agree, you know, to be honest, I still use that. I use Monday, I use the, the first of the year, first of the month, Mondays as an opportunity to start anew, start fresh. So I like that energy, but it just, it can't be the only energy, you know? So, again, the idea of starting on a Monday, I think it's okay. But a lot of times if you have to start on a Monday, it's because you, you've got this big challenge you're going to take on, you know, And I think, okay, there's room for that. But I think what's really going to change your weight long term is when you can start something on a Thursday because it's small and easy. Start something on a Saturday. I always joke, my program, I swear one of the days that people sign up the most for it is on Fridays. I always joke that it's the only weight loss program anyway, starts on a Friday. But because it's comfortable, it's relaxed. So again, that idea, starting on Monday, you don't have to get rid of it completely, but you don't want to balance it out. But I think the main way to balance it out is to realize that you're starting on a Monday or you're trying to start on Monday because it's some big, giant undertaking. Reduce to the ridiculous, make it easier to start. Don't build it up to be this giant thing where you be perfect and then this path. The more you can get away from that thinking, the better. Again, we go from all or nothing to all or something. Always doing at least something. But it is a real thing. Maria says, honestly, I truly believe even if I eat a bit differently from my sis, I'm still eating healthy. I eat salad and meat and fruit again, Maria. Well, now I know. Yeah, it's. It's a call. The licensing effect. Two of the biggest culprits of this are when we work out and when we eat healthy and we say, I don't understand. I don't know why I'm not losing weight. I'm working out. I don't know why I'm not losing weight. I'm eating healthy. But what happens is the eating healthy, the working out, become a license to overeat. But you just. It doesn't work. Exactly. I'm saying it because it's very sneaky the way it works. But what ends up happening, the way you experience it is you'll go to the gym, but then you won't notice the calories, the extra calories you eat. Because. Because you're so kind of hyped in your head that you went to the gym. You feel like, oh, my God, I went to the gym. I can have a little extra calories here because I burned. I burned 500 calories at the gym, so I can have a 100 calorie dessert here when in reality burned 100 calories and the dessert's 500 calories. You know, I've been eating healthy. I mean, salads and. Yeah, but you can overeat that very easily. And if you think, like, oh, I'm eating healthy now, so I'm going to lose weight, it can be very easy to just overeat. So. But, you know, again, that's the awareness piece. We need to have the right awareness. Jim Jail serves salad and sourdough bread. Right? That would be so bad. I will tell you. I will let you all know. I've been making sourdough and I got bit by the bug. I am just a sourdough maker. I knew it the second it popped into my life. I know this in my life because I was talking about a little while ago in college, these couple months where things just fell on my lap. Sourdough fell on my lap in a very similar way. And I've been making sourdough bread for the last three months. Like, I make a loaf a day practically, and I've not gained any weight. So again, I. I've very actively managed it. I'm at the highway to my. My weight range. I'm at the top level of it, but I haven't gone beyond that. I think that's really impressive. So it made me think about sourdough. I don't know. You know, it does have some different properties. But anyways, yeah, that doesn't sound like a bad jail. Megan says hi eating meat and vegetables and still can't lose weight. Oh, again, same to you, Megan. Right. So again, just because you're eating, eat. See, that's what I mean, though, folks. And again, great job. Great job making a shift to your eating. That. That's a huge accomplishment. And to make it healthier is also a huge accomplishment. But just because we eat healthier doesn't mean we're eating less calories. Please understand that you've got to make a distinction. And I know it feels overwhelming. So Jesus Christ, I did all this, I'm eating healthier, and I'm still not losing weight. Well, you did the first step, and it's making it easier now to lose weight and eat less, but most likely 100%. What's going on? Either you haven't done it long enough, so I don't know how long you've been doing it and. Or you're not eating any less calories. You can eat healthy food and still eat the same amount of calories and not lose weight. Green Avalon says, how do you break through a set point? My body doesn't want to lose a single more pound. Again, I tend not to frame things that way. I tend to look at behaviors. So instead of saying, oh, I can't lose any weight, I tend to look at, where can I change? Where can I cut some calories out and can I do that consistently? So that. That would be my big suggestion is what. What's the behavior you could shift and change that would lower the calorie consumption? Do that for a month and see what happens. There's no way I talk like him. I guess it's the dieter effect. We both. We talk about food all the time when we meet. No, you literally guys talk very similar. It's very funny. So. But that's good, though, because I've actually talked to Mario so much that he would literally probably be able to. He would probably be able to help you. He see the obvious stuff. Because that's so much with Mario. I still remember this. And it's the same with everyone. People always come to me, okay, Jim, I'll try your stuff. But, you know, I do everything perfect, so I don't know. And it's almost never the case. You know, we. We think we're doing great, but we're not. Mario was very much like that. He was missing real big, obvious things. And so I think that you're missing big, obvious things. All of your. It's not. It's not a condemnation. I'm not judging you. I'm trying to say that that's one of the main reasons you're struggling and can't. Don't know why. It's because you're consuming calories that you don't see. That's why I say, well, I'll tell you one advantage you could have over Mario. And it comes right in there. My book. I did write a book. It's been out about a month, two months, almost the 80, 85 star reviews. Right. So this is the stuff. But I would definitely recommend getting this. Maria, you can get it for 299. The Kindle version, you can get it for 10 bucks. The physical version, I'd recommend that. And the very first chapter I would aim you at is the chapter called the Food Sleuth. The Food Sleuth. This book is so interesting. Some people are saying it's the best weight loss book they've ever read in their lives because each chapter is a hypnotic story that not only teaches you things, but gives you an experience so that it literally changes you as you read it. So go check that out. He quotes you so often. It's like I already know you without seeing your content. That's so awesome. I love that. I love that. Because I know for a fact, I mean, that's what I'm doing, you know? I know. Listen, folks, if you take my brain and put in your body start losing weight tomorrow, whether it show up at the scale right away is a different story. But you would start losing weight tomorrow because you. I would, I very much go into everything very structurally and strategically, very problem solve solving mode, and we would figure it out, you know, so, yeah, the more you, you, I. I know that once you know this stuff, you know it, you know, it's just like anything else. If you stick with something long enough and learn it, you're going to figure it out. Yep. Yeah. Vicki. Yeah, yeah. Mario and Jonathan. Yeah, I haven't seen Jonathan in a while too. Last I heard though, he said he listens to the podcast all the time. So if you're listening. Jonathan, how's it going? Love to hear from you. Love to hear from you. Yep. Dialing down ice cream gelato after birthday celebration. Yep. Perfect. Nice job. Nice job. Vicki. Jane said I did that last night. I went to the gym and was proud of myself and then bought a bucket of ice cream. I don't even care. Jane, great job. Okay, again, we take one thing at a time, Jane. So so much of what we're doing here is compartmentalizing. So I'm really proud of you for going to the gym, Jane. That's a huge, huge accomplishment. So, yeah, get a bucket of ice cream afterwards. That's not a surprise to me either because that typically happens. We want another reason. But when you put a bunch of energy into doing something, you're going to be depleted afterwards. So it's not unusual that when you do something with a huge energy output, physically, mentally or emotionally, that there's a, A Backslide a little bit, so no big deal. Jane, we'll work on dealing with the ice cream next. But that's a big accomplishment to get to the gym and get over that, so nice job. Don't even worry about the ice cream. I'm more happy that you went to the gym. Marta says I started tracking again, and this time around it feels great. I appreciate the tool for now, at least. Yeah, that's great. I think, again, tracking is. Listen, folks, and I say this all the time. The worst person to listen to about weight loss is a person who's actively losing weight. Because when we're losing weight, we don't give a shit what we're doing. So, again, if you love tracking now, great. But if you get to a point where you get tired of tracking, please understand, you don't need to do it. You can still lose weight. Yeah, Jane said I did get a smaller carton of ice cream than I usually do. All right, Jane, very good. And so there we go. Jane, remember that we did the call yesterday. And by the way, if you're in the program, new notes. This is one of the big upgrades. I think it's just getting started, but if you're in the program, you can go to the live Q and A we did yesterday. I just uploaded the video. But now you've got a summary of the call with timestamps, so you can go watch whatever part you want to watch. There is a breakdown psychologically of the main point of the whole call, and you can go. Go check that out. And there's kind of a description of the big things that we covered. So you, Jane, you were there yesterday. This is example. Be specific with your language. Don't say you ate a bucket of ice cream. It's funny. I joke, too. And you can joke, by the way, but then in your mind, say, that wasn't a bucket. It was a small carton. That's fine, too. Be specific. Be specific with your. Be specific with your words. Because saying you ate a bucket of ice cream when you ate a small carton smaller than you normally ever eat is not doing any favors. So you know that now. Yeah. You love the breakdown. Yeah, it's really good. So. And I'm so excited about that because that's one of the things I'll give you a little. A little peek, sneak peek. The program. It's going to become more effective. There'll be flashcards. The descriptions, the way it's taught is going to be just more effective. It's so exciting for me. But right now, one of the things that's happening right now if you're in the program is the live Q&As are. They're broken down way more effectively. So go check that out. It's really, really good. Megan says six months plus I start talking taking diet shots and still can't lose weight. I can't figure out why. Six months. Oh, you've been taking the diet shots for six months and you can't lose weight? Yeah. That's interesting. The big question is because it doesn't always work. And so the big question is, is your calorie consumption gone down? Because you can take those shots, they don't work for you and you're reading the same. And that would be the reason at least. But that's frustrating. I'm sorry. Getting that Maria says. And yes, told me to get your book. Can't wait to get it soon. So excited. Yeah, this is. This is the book I'm gonna get out of here anyways. So I can say it now. I can't say. I can't say to get it at Amazon because TikTok will restrict me. But I'm getting out of here so I can say it now. But yeah. The dow Tao of living at your goal weight. The dow of living at your goal weight. By yours truly, it is again 40 chapters. Each chapter is a page, two pages. This book's this stuff. Yeah. Just go to Amazon, search this and you'll find it. It's the one with all the five star reviews. I'm joking, but I am proud of that. It makes me so happy. Reading those reviews is. I don't know. There aren't too many things in life to make you feel as good as that, so that's really cool. But anyways, that book's there and it basically, it doesn't matter. You have to know anything about programming yourself then, but it does take you through the whole program yourself then system. So if you're in the program, you definitely should get a copy of this. You already have a digital version in the program, but you should get yourself a physical copy because it reinforces everything we're doing in there. So go check that out. All right, So I got that Maria says I put mayo in my salad. I think that could be a problem. Maybe the calories add up. Yeah, mayo absolutely is an issue because it's one of the most calorie dense foods there are. You know, really what you want to start looking for right off the bat, food wise, in order to reduce calories is butter oil. Mayonnaise, right? Calorie dense foods, cheeses, you know, these are. These are there. So if you don't understand calorie density, really look that up a little bit. But yeah, mayonnaise in the salad, that's an easy way. And you don't have to get rid of the mayonnaise. Just even if you put half the mayonnaise in, you may find that you don't even notice it hardly. And you've cut a tremendous amount of calories out in a comfortable way. So that's the way to think, though, because that's a great first step, Maria. So, yeah, I gotta get out of here. If you're, if you're not in my world, make sure you go and get my hypnosis session. If you're on TikTok, you can click my picture up on the left and then click the link in my bio and go get it. If you're in YouTube or Facebook, you can go click the link I put in the comments section, scroll up and you'll see it and you'll get that hypnosis session for free. I'm here every day Monday through Friday, so if you have any questions, please pop on. Let me help you. I'm literally here to help you out. Any weight loss questions you have, let me, let me take a swing at it. Let me see if I can move you forward. And if you can't make the lives, it's also a podcast, so you can search program yourself, then a podcast will show up and you can listen to it anytime you like. And yeah, finally is this book. If you want to get what people are calling the best weight loss book ever written, people are saying that's it. So thanks so much, everyone. Have a super day and we'll talk soon. Bye.