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

1 Corinthians 6:19 says, “Don’t you realize that your body is the temple of the Holy Spirit within you?

Ok let's do a basic MACRO breakdown:

Protein – Builds and repairs muscles. It keeps you full and supports overall strength. Sources include eggs, chicken, fish, Greek yogurt, beans, and lentils.

Carbohydrates – Give you energy to fuel your day and workouts. Healthy carbs come from whole grains, fruits, vegetables, and legumes. They are essential, not the enemy.

Healthy Fats – Support hormones, brain function, and heart health. Think nuts, seeds, avocado, olive oil, and fatty fish.

Here’s an example of a balanced meal:

• Protein: grilled chicken breast
  
  
  
• Carb: quinoa and roasted veggies
  
  
  
• Fat: avocado or a drizzle of olive oil
  
  

Here are 5 ways to get started asap!

1. Start Light – Pick one meal per day to balance protein, carbs, and fats. Don’t feel like you have to overhaul everything at once.
   
   
   
2. Use Visuals – A plate method works well: half your plate vegetables, a quarter protein, a quarter carbs, plus a small healthy fat.
   
   
   
3. Prep Ahead – Batch cook proteins and grains for quick, balanced meals.
   
   
   
4. Track Without Obsession – Even jotting down what you eat for 1–2 days can help you understand your patterns.
   
   
   
5. Include Scripture – Thank God before meals and ask Him to guide your choices.
   
   “Lord, thank You for the gift of food and the strength to care for our bodies. Help us to make choices that honor You and give us energy and vitality. Guide our meals, our movement, and our daily routines so that we glorify You with every step. 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

. Psalm 51:10 says, “Create in me a pure heart, O God, and renew a steadfast spirit within me.”

Start small. Choose one key habit to focus on for the week.

For example:

• Add a 10-minute morning stretch or walk.
  
  
• Prep one healthy meal each day.
  
  
• Drink an extra glass of water.
  
  Don’t focus on the past or what you “failed” at. Philippians 3:13 reminds us, “Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
  
  Here’s how to put this into action this week:
  1. Pick One Focus: Choose one habit to start. Maybe it’s movement, water intake, or prepping breakfast the night before.
     
     
  2. Plan Your Meals: Even a simple plan helps. Pick one healthy breakfast or lunch to prepare ahead. It reduces stress and sets you up for success.
     
     
  3. Move Your Body: Start small. A 10-minute walk, stretch, or light workout is enough to get started.
     
     4. Anchor with Scripture: Begin each morning with prayer or a short devotion. Ask God for strength and consistency in your steps.
     
     
     
• Reflect in the Evening: Take 2 minutes at night to thank God for the small victories of the day—whether you moved, ate well, or stayed consistent.
  
  

“Lord, thank You for this new day and this new season. Help us to take steady, faithful steps in caring for our bodies, minds, and hearts. Renew our spirit, guide our choices, and remind us that each small effort honors You. 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

What Are Macros, Really?

Macros — short for macronutrients — are the three main nutrients your body needs in large amounts:

• Protein – builds and repairs tissues
  
  
• Carbs – provide energy
  
  
• Fats – support hormones and brain health
  All three are good, necessary, and created by God to serve your body.
  None are bad. None should be feared. Each one has a purpose.

Let's choose intentional stewardship around macros, why? It’s biblical.

Proverbs 24:5 (NLT) says:

“The wise are mightier than the strong, and those with knowledge grow stronger and stronger.”

Here’s a super simple way to build a balanced, macro-friendly plate without tracking every gram:

• 1. Protein (size of your palm):
• Chicken, eggs, cottage cheese, Greek yogurt, beans, tofu, etc.
• Helps with fullness and muscle repair

2. Carbs (size of your fist):

• Rice, potatoes, fruit, oats, whole grains
• Gives you energy for the day — especially important for moms and busy women!

3. Fats (size of your thumb):

• Avocado, nuts, olive oil, nut butters
• -Supports hormone health and keeps you satisfied

4. Bonus: Fiber & Color

• Add vegetables or fruits for vitamins, minerals, and fullness
• Think colorful: spinach, berries, peppers, etc.

Here are three ways you can start using macro wisdom without stress:

1. Use a visual plate guide.
   Focus on types of foods, not exact numbers.
   
   
2. Plan ahead.
   Think about adding protein and healthy carbs to each meal.
   Example: Instead of just toast for breakfast, add eggs and fruit.
   
   
3. Pray over your meals.
   Invite God into your choices. Ask Him to lead your relationship with food — even the small decisions.
   
   Your body is not a math problem to solve — it’s a temple to be cared for.

Macros are helpful. But they are tools, not masters. You already have a Master — Jesus — and He invites you to walk in wisdom, not fear.

Thank you Jesus for the gift of food and the opportunity to learn new ways to fuel my body. Help me to trust You Father and lean into Your wisdom, I know You know what my body needs. This is a little scary to me Lord so thank You for giving me peace as I remove diet culture habits from my body and my brain. Teach me Lord, 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

1 Corinthians 10:23 (NLT):

“You say, ‘I am allowed to do anything’—but not everything is good for you. You say, ‘I am allowed to do anything’—but not everything is beneficial.”

Grab a sheet of paper and draw three columns: Keep | Toss | Change

1. KEEP

These are habits that give you life — they feel aligned, sustainable, and peaceful. They might include:

• Drinking water first thing in the morning
  
  
• Walking and praying at lunch
  
  
• Reading a devotional while you eat breakfast
  
  
• Prepping veggies on Sunday nights

2. TOSS

These are habits that are either driven by guilt, unrealistic, or simply not working.
Examples:

• Weighing yourself daily and spiraling emotionally
  
  
• Tracking every bite of food and obsessing
  
  
• Following extreme diets or workout plans that leave you exhausted
  
  

Ask: Is this habit producing fruit or frustration?

3. CHANGE
These are habits that have potential but need a tweak.
Examples:

• Maybe meal prep feels like too much — can you simplify it to just prepping one lunch?
  
  -Maybe your workout routine is too intense — can you switch to stretching and walking this week?
  
  Don't Forget! Tag me on Instagram when you fill out your habit audit! I love hearing how these practical tools are helping you grow with God.
  You don’t need more rules. You need more grace, more clarity, and more peace.

Lord, I know You see me. Thank You for showing me the areas I need to reset and declutter. Give me the strength to trust Your plan and lean in to walking with You instead of my unhealthy habits. I need You Father, thank You for leading and guiding this area of my journey. 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

Most weight loss plans fail not because the plan itself is bad — but because we’re operating from the wrong mindset.

We try to “fix” our bodies to feel worthy.
We punish ourselves with restriction.
We set unrealistic goals, miss a day, and then spiral with guilt.

That’s not sustainable — and more importantly, it’s not biblical.

Romans 12:2 says: “Let God transform you into a new person by changing the way you think.”

Lasting change doesn’t begin with a new workout plan. It begins with a renewed mind.

Galatians 5:1 reminds us: “Christ has truly set us free. Now make sure that you stay free…”

Don’t trade your spiritual freedom for food rules or body shame.

Here are three mindset shifts you can make today:

1. Progress over Perfection
2. Identity Before Action
3. Grace Fuels Change Not Guilt

Thank you Father for new mercies each morning and that I am not defined by my weight but by being Your daughter. Lead me Lord, help me to seek You in this journey, it isn’t always easy, but I know You’re there to lead me, give me the strength to walk in Holy Spirit obedience and thank You for picking me up when I fall. It’s in Your Holy Name I pray, 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