Sound familiar?
“Quick Start Diet!”
“Lose 3 sizes in a week without diet or exercise!”
“Doctor discovers secret fruit that sheds pounds and inches!”
We see it on the internet–in our newsfeed–at the newsstand.
We see it all the time, especially now in January.
The diet industry sells diets with the idea of the quick results–which unfortunately we fall for because we want to get out of the pain and chaos of feeling overweight.
Unfortunately the quick fix approach doesn’t work and just keeps us focused on finding the next quick fix–which isn’t sustainable so we fall off it and then feel like a failure and then we do it again and feel like a failure and rinse and repeat, rinse and repeat.
What if we stopped being obsessed with the quick fix diet and started fixing our relationship with ourselves, believing in ourselves, the way we communicated with ourselves so we can truly begin a journey of releasing weight that was sustainable and lasting?
That is the shift my guest today on Thin Thinking did and it’s an inspiration story to hear.
Sheree Hess spent a lifetime on the yo-yo diet merry go round, looking for answers outside of herself and never kept the weight, only to find out that she just needed to shift her mindset, commit from the inside out despite a slow start on the weight release front.
And now, she is down 60 pounds, and living her best life and about to tie the knot with the man of her dreams!
Join us as Sheree shares her struggles and successes in this interview that sheds light on the idea that slow and steady wins the race. So come on in to Episode 98 of Thin Thinking and let’s get started.
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In This Episode, You’ll Learn:
All the times Sheree lost and gain weight and why it happened all time
What made Sheree finally shift
How Sheree realized that her weight struggle wasn’t her fault
Links Mentioned in this Episode
If you’ve ever started a new diet expecting fast results, only to quit when the scale didn’t move, you’re in very familiar company. Sheree spent decades on that exact merry-go-round—diet pills at age nine, extreme fasts, multiple rounds of Weight Watchers and Jenny Craig, even becoming a weight-loss counselor while secretly binging behind the scenes.
On paper, she was a “successful dieter.” In real life, she was exhausted, ashamed, and convinced she was the problem.
When she finally chose a different path—a mindset-first, hypnosis-supported approach—something unexpected happened: her brain started changing long before the scale did. In fact, she didn’t lose any weight in her first 30 days. But underneath the surface, everything was shifting.
Today, she’s released 60 pounds and, more importantly, she’s living from a completely different place inside her own mind. This is the story of how a “slow start” turned into long-term weight success—and how you can use the same mental tools to create your own slow-and-steady win.
Why can a slow start still lead to big weight loss success?
Slow weight loss is often more sustainable than dramatic, fast results because it forces you to build the mindset and habits that keep weight off for life, instead of just white-knuckling your way through a diet.
The weight-loss industry has sold us a fantasy: if we just find the right plan, the pounds will fall off quickly and stay off forever. That fantasy kept Sheree stuck for decades. Whenever she didn’t see instant results, she assumed the plan had failed—or worse, she had failed.
But slow weight loss, especially a slow start, asks a different question:
“What if nothing is wrong with you—what if your approach just hasn’t matched how your brain and emotions actually work yet?”
That’s the shift Sheree made. Instead of chasing rapid releases, she began building a foundation:
- Understanding her emotional relationship with food
- Healing old diet shame
- Learning to trust herself again
- Practicing new thoughts and habits on quiet days when the scale didn’t budge
When we look at her journey over time, a pattern emerges:
Fast diets gave her fast results and fast regain.
Slow mindset work gave her slow results and lasting transformation.
If your own progress has been slow—or non-existent—it may not be a sign to quit. It may be your invitation to finally approach weight release from the inside out.
What happens when dieting starts in childhood and never really stops?
When dieting begins in childhood, it can wire your brain to believe your body is a lifelong “problem” to be fixed instead of a home to be cared for.
Sheree’s story with weight began around age nine. She had gone through childhood trauma, moved in with her grandmother, and discovered that a bag of M&Ms could temporarily numb feelings she didn’t know how to process. Food became comfort, safety, and emotional anesthesia.
The adults around her were worried, so they did what many caring adults do: they took her to a “diet doctor.” At nine years old, she was given prescription diet pills—essentially speed—to control her weight. Her appetite fell, the weight dropped, and with it came a powerful subconscious message:
“If I’m smaller, I’m better. If I’m bigger, something is wrong with me.”
From there, her life became a loop of diets and rebounds:
- Diet pills and harsh restriction
- The Stillman high-protein diet
- Early Weight Watchers with her siblings through school
- Massive loss as a teenager—136 pounds gone at 16—followed by full regain
- An 11-month medically supervised liquid fast (Optifast), living on 400 calories a day and exercise, losing 110 pounds, then regaining it rapidly when she started eating again
- Multiple rounds of Jenny Craig, including one where she lost about 120 pounds and even worked as a counselor, all while secretly binging
Each success added to her “good dieter” identity. Each regain added to a quiet, heavy belief:
“I can lose weight, but I can’t keep it off. Something must be wrong with me.”
This is the invisible damage of chronic dieting. It’s not just what happens on the scale—it’s what happens in your subconscious:
- You learn to distrust your body.
- You learn that comfort comes from food and approval comes from shrinking.
- You learn that your efforts never “count” unless the scale screams a big, dramatic number.
By the time Sheree found the Shift Weight Mastery Process, she was brilliant at dieting and utterly disconnected from herself. She thought she needed another program; what she actually needed was a new relationship with her own mind.
How did Sheree finally shift from “perfect dieter” to inner leader?
Long-term weight mastery begins when you stop outsourcing control to diets and start taking leadership from the inside.
When Sheree moved to Florida in 2020, the pandemic hit, routines evaporated, and her “long vacation” turned into unchecked eating and another 30 pounds gained. She felt ashamed, stuck, and deeply tired of starting over.
One day, searching online for answers, she found Rita’s book From Fat to Thin Thinking and ordered it. At first, she’d actually bought it earlier in life and never really “got it.” This time, something landed. The idea that 80% of our weight struggle is mental clicked. She recognized herself in the description of diet drama, all-or-nothing thinking, and emotional eating.
Curious, she looked up the Shift Weight Mastery Process and read everything. The promise wasn’t another set of rigid rules. It was:
- Understand your brain
- Change your relationship with food
- Rewire your habits with hypnosis and daily mental practice
Even then, she hesitated. Pushing that “enroll” button felt huge. She knew it didn’t just mean buying a course—it meant committing again. And her track record of commitments was painful.
She finally clicked “yes” at the last minute.
At first, she experienced familiar resistance:
“I have to track? I have to do inner work? This isn’t just a magic hypnosis session that makes me love salad?”
But then came the turning point.
During an exercise about struggle and the weight-loss industry, she realized something revolutionary:
“I am not the problem. The diet mentality is.”
For the first time, she saw how the industry had trained her to believe it was the hero and she was the project. Programs promised to “save” her, to mold her into the person she wanted to be. Then, as soon as the diet ended, she was on her own with no skills to maintain her progress.
That day, she drew a line in the sand:
- No more traditional dieting.
- No more believing the next program would fix her.
- No more defining herself by the number on the scale.
Instead, she chose a new identity: I am in charge. I am committed to me.
That internal shift—from external control to internal leadership—is the foundation of everything that came next.
If you’re inspired by Sheree’s slow-and-steady transformation, you might also appreciate Episode 218: “What I Did Differently to FINALLY Lose the Weight.”
Why didn’t Sheree lose weight in the first month—and why did she keep going?
A slow start on the scale can mean there’s fast change happening in your brain.
Many of us would panic if we didn’t lose weight in the first 30 days of a new approach. Old diet conditioning says, “If it’s not working immediately, it’s not working.”
Sheree’s early days in the Shift Process didn’t look dramatic from the outside:
- She listened to the hypnosis and meditations.
- She began tracking her food, not as punishment but as data.
- She showed up to coaching and community calls, even when she felt raw and resistant.
- She began gently questioning her old beliefs about “good” and “bad” eating.
And still…the scale didn’t move at first.
In the past, this would have been her cue to quit and go hunting for the next miracle plan. But she had made a different kind of commitment this time. She wasn’t just committed to weight loss; she was committed to ending the struggle.
Instead of asking, “Why isn’t this working?” she started asking:
- What am I learning about my patterns?
- How am I talking to myself differently?
- How can I support my brain and body today, even if the scale doesn’t reward me yet?
Slowly, the internal markers of progress started to appear:
- She noticed less self-loathing and more curiosity.
- She felt a tiny bit more willing to be seen, even at a higher weight.
- She began to appreciate tracking as a way of staying cognitively honest, not beating herself up.
By the time the physical weight started to release, the mental weight had already shifted dramatically. The lack of early scale movement didn’t mean failure; it meant her brain was rewiring for lasting change.
If you’re in a similar place, here’s a powerful reframe:
“My first month is about changing the way I think, not just the way I eat. The scale will catch up to my mindset.”
How did small steps like walking to the mailbox lead to 60 pounds released?
Big transformations are built from small, repeatable actions that you can actually live with.
At the start, Sheree didn’t want to be seen outside. The shame around her body was so intense that even walking in her neighborhood felt vulnerable. Instead of forcing herself into a punishing exercise regime, she used a gentler, more brain-friendly strategy.
She told herself:
“Just walk to the mailbox and back. That’s it.”
The first week, that was literally her movement goal: out to the mailbox, back inside. It wasn’t impressive, but it was doable. And it was a vote for a new identity: someone who shows up for herself.
Over time, she layered small, realistic changes:
- Week by week, she increased steps.
- 1,000 steps felt huge at first.
- Then she aimed for 1,500 steps a day.
- Eventually she built up to around 6,000 steps most days.
- She paired walking with something enjoyable.
She started listening to podcasts (including Thin Thinking) while she walked, turning movement into “me time” instead of punishment. - She used tracking like a scientist.
Instead of judging herself, she looked at her food and movement logs and asked:
“What tiny tweak would help me feel lighter this week?”
She adjusted her calories, experimented with different meals, and watched how her body responded.
Slowly, these small habits compounded:
- Her confidence grew as she saw herself follow through.
- Her relationship with movement changed from avoidance to connection.
- Her body began to respond—slowly at first, then more consistently.
The result? About 60 pounds released—without extreme diets, liquid fasts, or white-knuckle restriction. Just daily, human-sized steps backed by a powerful mindset shift.
You don’t have to start with 10,000 steps and perfect macros. You can start with your own “walk to the mailbox” and build from there.
What does life look like after a slow, steady 60-pound release?
When weight loss comes from inner transformation, the biggest change isn’t your clothing size—it’s who you believe you are.
Sheree is still on her journey. She’s continuing to release weight, still using her tools, still tracking, still walking. But something fundamental has changed:
“The end result isn’t what defines me anymore. How I live each day—that’s what defines me.”
Here’s what that looks like in real life:
- Self-acceptance instead of self-attack.
She no longer wakes up hating herself for yesterday’s choices. She meets herself with curiosity and compassion, then chooses her next best step. - Identity beyond the scale.
For years, her worth hinged on weight. Now, she’s planning her wedding to the love of her life, exploring new interests, and seeing herself as more than a “weight struggle.” - Confidence rooted in evidence.
Her tracking apps, step counts, and daily routines aren’t just numbers; they are proof that she can follow through and take care of herself. - Unshakeable commitment to herself.
In the past, she was committed to the diet. Now, she’s committed to Sheree. The tools she’s learned—hypnosis, mindset shifts, tracking, gentle movement—aren’t temporary. They’re how she lives.
Perhaps the most powerful part of her story is this:
She’s no longer chasing quick fixes. She’s not desperate for a dramatic before-and-after moment. She’s building a life she doesn’t need a diet to escape from—and that is the real success.
How can you apply Sheree’s slow-start success lessons to your own journey?
You can create your own slow weight loss success story by focusing less on speed and more on inner leadership.
Here are practical steps drawn from Sheree’s experience that you can start using today:
1. Decide you’re done with dieting your old way.
This doesn’t mean you stop caring about your health or your weight. It means you’re done with:
- All-or-nothing plans
- Extreme restriction followed by rebound
- Believing a program will “save” you
Instead, you declare:
“I’m committed to me. I’m willing to learn how my brain works and lead it differently.”
2. Treat your first month as “mindset training,” not a race to a number.
Go in expecting that the biggest changes will be internal:
- Listen to mindset or hypnosis audios regularly.
- Journal about your relationship with food and your body.
- Notice your self-talk around the scale.
If the number doesn’t move right away, remind yourself:
“I’m building the foundation that will keep the weight off later.”
3. Use tracking as a tool for clarity, not punishment.
Tracking isn’t about being a “good” or “bad” eater. It’s about seeing clearly:
- What am I actually eating—without judgment?
- Where am I underestimating bites, licks, and tastes?
- How could I gently adjust my portions or choices this week?
Approach it like a scientist, not a critic. Data is information, not a verdict.
4. Start with the tiniest possible movement goal.
Pick your version of walking to the mailbox:
- A 3-minute walk after dinner
- One flight of stairs instead of the elevator
- Stretching for five minutes in the morning
Then, once that feels normal, nudge it up a little. Consistency beats intensity every time.
5. Build self-acceptance alongside weight release.
True freedom comes when you’re no longer at war with yourself. Some ways to practice:
- Speak to yourself the way you’d speak to a dear friend.
- Notice when shame drives you to eat and ask, “What am I really needing right now?”
- Celebrate non-scale wins: better energy, clearer thinking, improved stamina, calmer evenings.
6. Get support that focuses on your mind, not just your menu.
If you resonate with Sheree’s story, you may benefit from the kind of support she chose:
- Hypnosis and guided meditations that help you rewire your habits
- Coaching that treats you as the leader of your journey, not a “bad dieter”
- A process designed for long-term mastery, not temporary compliance
That’s what the Shift Weight Mastery Process is all about: helping you love yourself down the scale by changing what’s happening inside your mind first.
Slow Weight Loss FAQs
Is slow weight loss better than fast weight loss?
In most cases, yes. Slow, steady weight loss gives your brain and body time to adapt to new habits. Fast loss from extreme restriction often leads to rebound eating and weight regain once the diet ends. Sustainable progress is more important than dramatic short-term results.
What should I do if I don’t lose any weight in my first month?
First, don’t panic. Use that first month to get honest data and strengthen your mindset:
- Track your food and movement
- Look for small, realistic adjustments
- Notice whether you’re eating more than you think, or relying on “under the radar” snacks
Ask yourself: “How can I improve my process this week?” rather than “What’s wrong with me?”
Can hypnosis really help with weight loss?
Hypnosis can be a powerful tool because it works with your subconscious patterns—your automatic thoughts, associations, and habits. It doesn’t “magic away” weight, but it can help you:
- Reduce emotional and impulsive eating
- Feel more aligned with your goals
- Make healthier choices feel more natural and less forced
That’s why Sheree combined hypnosis with practical tools like tracking and walking.
How do I stay motivated when the scale moves slowly?
Shift your focus from outcome to identity:
- Track the habits you’re building, not just the pounds you’ve lost
- Celebrate consistency: “I walked three times this week,” “I planned my dinners,” “I paused before a binge”
- Remind yourself that you’re becoming someone who leads her mind and body, not someone chasing a quick fix
Motivation grows when you keep promises to yourself, even small ones.
Do I have to track forever?
Not necessarily. Tracking is most helpful when you’re:
- Learning your patterns
- Adjusting portions
- Re-anchoring after regain
Over time, many people transition to more intuitive approaches. But even then, short “tracking tune-ups” can be helpful during stressful seasons or after big life changes.
Can I recover after years of yo-yo dieting?
Absolutely. Sheree had decades of yo-yo dieting behind her—liquid fasts, diet pills, commercial programs—and still created a new, stable relationship with food and her body.
Your history doesn’t disqualify you. It simply means you may need:
- Extra self-compassion
- A mindset-first approach
- Time to rebuild trust with yourself
What is the Shift Weight Mastery Process?
It’s a 30-day hypnotherapy-based program created by Rita Black that helps you:
- Rewire your thinking around food, weight, and yourself
- Use hypnosis, daily coaching, and tools like tracking to build sustainable habits
- Shift from external diet rules to internal leadership
When you enroll in the self-study version, you can also join a live round later in the year, giving you built-in support and momentum when you’re ready to go deeper.
Want to learn more? Check out my free masterclass, How to Stop The “Start Over Tomorrow” Weight Struggle Cycle and Start Releasing Weight For Good.
If you found this episode helpful, you might also enjoy these related Thin Thinking episodes: