What Should I Eat to Lose Weight as a Christian Woman?

1 Corinthians 10:31 (NLT): “So whether you eat or drink, or whatever you do, do it all for the glory of God.”

You don’t need a complicated plan — you need clarity.

The 3-P Framework:

1. Praise: Invite God into every meal (prayer before eating isn’t just spiritual — it’s grounding)
   
   
   
2. Protein: Aim to include lean protein every time you eat 25-30 grams per meal, 4-6 times a day depending on your current age, weight and any fitness that may be applied.
   
   
   
3. Produce: Fill half your plate with colorful, life-giving food- a good combo of fruits and veggies are a great way to add additional protein, fiber and energy to your day! 
   
   

3 Tips to Keep It Simple

• Keep breakfast and lunch on repeat
  
  
• Meal prep 2 things: a protein + a veggie
  
  
• Don’t demonize carbs — include them with purpose and peace. Keep your treats to 3-4 per week and otherwise try to stick to whole healthy foods, organic if possible and the less processed the better!
  
  Father, help me nourish my body without fear or guilt. Thank you for the beautiful plants and animals you’ve put on this earth for me to eat. Show me what serves me — and you — in this season and help me to release fear of food and eating more. Help me to lean on Your Holy Spirit guidance as I work to honor You with my food choices and everything in between. 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

Transcript

Have you ever felt overwhelmed trying to figure out what to eat to lose weight, especially without counting calories, obsessing over food groups, or comparing yourself to every influencer online?

Today, I'm giving you a simple, graceful guide to eating for energy and weight loss without restriction, obsession, or guilt.

This is going to be good, so grab a notebook and a pen and let's go.

Today, we're going to talk about what should I actually eat to lose weight as a Christian woman.

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

Are you tired of doubting your ability to actually lose weight in a healthy way?

Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey, friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach.

I gained 100 pounds in my late 20s and struggled for years to get it off.

So grab your pre-workout and let's chat.

Here I am again, inviting you to the Biblical Weight Loss Framework, where we take a Holy Spirit led approach to weight loss guides way.

It's a 90-day group coaching program, and I'm going to share with you tons of these tips that we're going to talk about today, provide you with meal plans, grocery lists, all of the things.

So visit herweightlossmindset.com/framework to sign up.

You can find a link in the show notes below at herweightlossmindset.com/framework.

So I know I've shared before, but two years ago, God called me to follow a macro-based eating plan, and I fought it because it was so much more food than I was used to, and my workout was changing.

It was going to a 20-minute-a-day program, and I thought, I can't eat 2,200 calories a day and workout for only 20 minutes.

But I was so physically unwell, I had to try something different.

Like, I was overtrained, I was lifting heavy weights, I was under-fueled.

Three months into eating macros, I was 25 pounds down, doing that 20-minute-a-day workout, and then walking my dog probably anywhere from four to five days a week.

Once is not more when it comes to biblical eating and weight loss, and it is never too late to try again.

I really want to encourage you today to pray for strength.

Ask God, seek His will in your life, and watch Him change your life and your body when you trust in Him and walk in the Holy Spirit obedience.

You know I love this verse.

I repeat it to you all the time.

I hope that it's becoming the mantra in your life.

1 Corinthians 10 31.

So whether you eat or drink or whatever you do, do it all for the glory of God.

Eating biblically to lose weight, it's not complicated.

Well, it might be complicated, but you don't need a complicated plan.

You just need clarity.

So let's talk about the 3P framework.

Get your notebook.

Do you have your notebook?

Are you ready?

So I'm going to share with you the 3Ps and the 3P framework.

The first P is praise.

Invite God into every meal.

Praying before eating isn't just spiritual, it's grounding.

Pray before you choose what you're going to eat for that meal.

Lead me, Lord, to what it is that I need to eat.

I did this a couple of years ago and he told me to eat oatmeal.

I have hated oatmeal my entire life.

At 40 years old, I started eating oatmeal and I said, Okay, Lord, if you want me to eat oatmeal, I need you to make it taste delicious.

I was like, well, put a little cinnamon in it, put a little vanilla in it, put in some frozen blueberries.

You know what?

I love oatmeal with frozen blueberries and cinnamon in it.

The second P, protein.

Aim to include lean protein every time you eat, four to five times a day, 25 to 30 grams per meal.

You need an average of 0.8 to 1.2 grams of protein per pound of body weight daily.

I weigh 155 pounds.

I eat about 163 grams of protein every single day.

It takes time, but your body will appreciate it.

You will not reach your weight loss goals without adding adequate protein to your diet.

Of course, this formula is dependent on your current age, your weight, and any fitness level that may be applied.

And these are things that we custom create for you in the Biblical Weight Loss Framework.

Your third P in the framework is produce.

Fill half your plate with colorful, life-giving food.

A good combo of fruits and veggies are a great way to add additional protein, fiber, and energy to your day.

Fruits and vegetables contain carbohydrates.

Carbohydrates are the energy source.

That's where you get your energy from.

Carbs are not the enemy.

Keto is the enemy.

Fruits and veggies are a great way to add additional protein, fiber, and energy to your day.

Keep it simple.

Okay, here are your three steps.

Keep it simple.

Eat breakfast and lunch on repeat.

Every single day for breakfast, I eat four scrambled eggs with two cups of spinach and two pieces of buttery toast.

Every day.

Every day for lunch, I drink Shakeology.

Every day.

I have a triple pack.

It's like coffee flavor, chocolate, and vanilla.

And I'll throw in a banana, two cups of spinach.

Sometimes I'll add sweet potato, and then I'll do either coconut milk or organic whole fat milk.

It's the same thing every single day.

For my snack, I do plain Greek yogurt, and I'll add half a cup of daisy cottage cheese.

I'll do an apple or some kind of a fruit.

Add a little cinnamon in there.

Those are three staples that I'm eating in my diet every single day.

Keep it simple.

Step 2, meal prep, two things, a protein and a veggie.

Fish is a fantastic addition to your diet.

Chicken, we bulk buy chicken thighs at our house.

I know a lot of people like grilled chicken.

We like a little more flavor.

I need lots of fat in my diet, so we prefer chicken thighs.

But ground turkey, Greek yogurt, eggs, there are so many options for protein.

Keep two things prepped in your refrigerator at all times, a protein and a veggie.

And then always have your grabbable easy fruits, bananas, apples, the things that you can grab and go.

Your third step to keeping it simple is don't demonize carbs.

Include them with purpose and peace.

Keep your traits three to four times per week and otherwise try to stick to whole healthy foods, organic if possible.

And the less processed the better.

Whole grain rice, whole grain breads, whole grain pastas, potatoes of any kind, beans.

Listen, carbs are not your enemy.

Sugary processed carbs, yes, are your enemy.

And if you like to have a sweet treat like I do, okay, fine, but plan it.

That's what we talk about in the Biblical Weight Loss Framework is how to plan your treats.

If you want to have a donut on Saturday, okay, that's fine, but we're going to build it in your macro plan.

Include them with purpose and peace.

Carbs are not your enemy.

Carbs are your energy source.

If it comes from the ground, it's good for you.

If God placed it here in the ground, it's good for you.

Eat it.

Make sure that you're shopping seasonally.

So right now it's summer.

Your farmers markets are going wild.

Get to your local farmers markets and pick up those local, oftentimes organic grown fruits and veggies.

They are the absolute best thing that you can put in your diet.

They're also more affordable.

Eating and losing weight as a Christian woman is not complicated.

We just need clarity.

We need to praise God and invite him into every meal.

We need to focus on protein.

We need to focus on produce.

We need to keep it simple.

Find a breakfast and lunch and snack on repeat that you can take every single day.

I know a lot of people are like, well, I don't like to eat the same thing every day.

Okay.

Well, you're giving food too much power.

Food should not have that much power in our lives.

If you say, well, I don't want to eat the same things all the time, you need to really pray and ask God to remove that limitation and limiting belief in your life.

Because food is to be used as fuel.

If you need it to be different every single day, it's probably maybe possibly an idol in your life.

Pray over that.

Meal prep two things.

Make sure you always have lean protein and veggie in your refrigerator and stop demonizing carbs.

Include them with purpose and peace.

Limit your treats three to four a week.

Join the Biblical Weight Loss Framework so we can talk about these things.

Heavenly Father, help me to nourish my body without fear or guilt.

Thank you for the beautiful plans and animals you've put on this earth for me to eat.

Show me what serves me and you in this season and help me to release the fear of food and eating more.

Help me to lean on you and your Holy Spirit guidance as I work to honor you with my food choices and everything in between.

Thank you, Father, for loving me.

In Jesus' name, we pray.

Amen.

Hey, sis.

I hope you enjoyed today's episode.

If so, would you take 30 seconds and share it with a friend?

Also, please leave a quick review for the show on Apple Podcast.

It lights me up to know this podcast is helping you.

Okay, it's time to go make a protein shake and get my sweat on.

No more standing in the kitchen waiting for motivation to appear.

I will meet you back here for another episode.