Romans 8:1 says, “So now there is no condemnation for those who belong to Christ Jesus.”

Here are three ways to Shift your mindset around food shame and guilt

• Food is fuel, not punishment.
  
  
  
• Healthy choices are celebrations of stewardship, not restriction.
  
  
  
• Indulgent choices don’t erase progress—they’re part of life.
  
  
  

Instead of thinking, “I failed,” try:

• “I’m learning. I’m growing. I can start fresh at the next meal.”
  
  
  

I’d like to share 5 practical shifts you can implement today that will help you move from shame to grace.

1. Forgive Yourself – One indulgent meal doesn’t undo your progress.
   
   
   
2. Plan Ahead – Balanced meals reduce last-minute choices that trigger guilt.
   
   
   
3. Focus on Gains – Track what you gain: energy, health, strength—not what you restrict.
   
   
   
4. Pray & Reflect – Invite God into your eating habits and ask Him for peace.
   
   
   
5. Shift Your Language – Replace “I shouldn’t eat that” with “I choose to honor God with this choice.”

“Lord, thank You for Your grace that frees us from guilt. Help us honor You with our food choices, finding joy and peace in the process. Teach us to eat with intention, gratitude, and love for our bodies. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Galatians 6:9 says, “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

. Small, intentional actions create momentum.

I’d like you to Start asking yourself these two questions:

• What is one habit I can realistically add this week?
  
  
  
• What’s the smallest version of this habit I can commit to?

Examples:

• Instead of 45 minutes of exercise, start with 10 minutes of walking or stretching.
  
  
  
• Instead of a full meal prep day, prep one meal or snack.
  
  
  
• Instead of strict diet rules, add one balanced plate per day.
  
  
  

The key to reaching your biblical weight loss goal is consistency over intensity. Each small step is a faithful choice that God honors.

1. Start Small – One habit per week is enough.
   
   
   
2. Anchor It – Attach your new habit to an existing routine (e.g., stretching after your morning devotion).
   
   
   
3. Track Progress – A simple checkmark or journal note reinforces your success.
   
   
   
4. Celebrate Wins – Reflect weekly and thank God for the progress you’ve made.
   
   
   
5. Be Patient – Habits take time. Trust God with your consistency.
   
   

Example micro-habit plan:

• Monday: 5 min morning stretch
  
  
  
• Tuesday: Drink an extra glass of water
  
  
  
• Wednesday: Prep a balanced snack
  
  
  
• Thursday: 10-minute walk
  
  
  
• Friday: Reflect and journal gratitude
  
  
  

Seek the Lord here and Remember: small, consistent steps honor God more than sporadic perfection. Reflect on these questions this week:

• Which small habit can I focus on right now?
  
  
  
• How can I rely on God to give me strength and consistency?
  
  
  
• What victories—even the seemingly small—can I celebrate this week?
• 
  “Lord, thank You for the gift of small, faithful steps. Help us build habits that honor You, strengthen our bodies, and bring joy. Give us patience and perseverance to press on, trusting You for growth and transformation. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Proverbs 31:15 says, “She gets up while it is still night; she provides food for her family.”

A few benefits of meal prep include:

• Consistency: You’re more likely to stick to healthy choices.
• 
  
• Reduced stress: No scrambling for meals last minute.
• 
  
• Better energy: Properly fueled meals support your workouts and daily routines.

These 5 steps will help you this week

1. Plan 3–4 Meals for the Week Write down breakfast, lunch, dinner, and snacks.
   • Pick meals with repeatable ingredients to save time and reduce waste.
     
     
     
2. Batch Cook Proteins and Grains Roast a tray of chicken or bake a sheet of fish.
   • Cook a big batch of rice, quinoa, or oats.
     
     
     
3. Prep Veggies and Snacks Chop vegetables ahead of time.
   • Portion fruits, nuts, or hummus into small containers for quick grab-and-go options.
     
     
     
4. Use Simple Containers Portion meals into reusable containers for quick access.
   
   
   • Label containers with dates if you prep multiple days ahead.
     
     
     
5. Include Scripture or Prayer in Prep
   
   
   • Take a moment while prepping to thank God for the food and ask Him to guide your choices.
     
     
     
   • This makes meal prep not just practical, but spiritually enriching.
     
     
     

Example: A weekly prep might look like:

• Breakfast: Overnight oats or Greek yogurt parfait
  
  
  
• Lunch: Grilled chicken, roasted veggies, and quinoa
  
  
  
• Snack: Apple slices with almond butter or a handful of nuts
  
  

“Lord, thank You for the gift of food and the ability to prepare it with intention. Help us to use these small acts of meal prep to honor You, care for our bodies, and reduce stress. May each meal we prepare and eat strengthen us physically, emotionally, and spiritually. Amen.”

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders