The Mindset Makeover- Overcoming Guilt and Shame Around Food

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

Transcript

Oh, hello, friends.

You're back again.

Thank you for being here.

So today, we are tackling something very powerful.

Ready?

Freedom from some food guilt.

Romans 8.1 says, So now there is no condemnation for those who belong to Christ Jesus.

Yes, that includes our food choices.

So many women struggle with guilt or shame around eating.

Yes, me, guilty, raise both hands.

But God invites us to freedom.

Gratitude and intention in how we nourish our bodies.

So let's see what he has for us today.

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, friends, 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.

Listen, I love you enough to tell you that you're never going to lose the weight unless you let God in to your weight loss journey.

You're not going to.

You're going to continue to spiral in the culture of diets and carnivore this and keto that.

Listen, it's not sustainable.

It's an idol in our life.

God has a better way.

That doesn't mean it's going to be easy.

You're going to falter.

You're going to fail.

But when you let him lead, he is going to help you break the chains.

He is going to show up for a mighty way and lead you to exactly where you need to go in order to reach the goals that he has for you.

It's not about weight loss.

It's not about a number on a scale.

It's about walking in Holy Spirit obedience.

So join the Biblical Weight Loss Framework and let's see what God has for you in your own personal journey.

It's never too late to try again.

Find the link to join us in the show notes below or at herweightlossmindset.com/framework.

That's herweightlossmindset.com/framework.

So in my personal experience, my personal weight loss journey, I have found that food guilt often comes from self-judgment or comparison.

But what does the word say?

Scripture reminds us that God's grace covers all of it.

So let's think about three ways to shift our mindset around food shame and guilt.

The first one, food is fuel, not punishment or celebration.

We've talked about macros a lot lately.

Food is fuel.

It is a way to give us the energy, the hormone health, the brain support that we need in order to live out the Great Commission.

Another way to shift our mindset is that healthy choices are celebrations of stewardship.

They're not restriction.

When we walk in Holy Spirit obedience regardless of the outcome, we walk in what God has for us.

What an amazing way to celebrate.

The third mindset shift, indulgent choices don't erase progress.

They're part of life.

Even if like me, you eat ice cream nine days out of 11.

So instead of thinking I failed, try, you know what?

I'm learning, I'm growing, and I can start fresh at the next meal, at the next thought about my body and my choices.

So today I want to share with you five practical shifts that you can make that will help you move from shame to God's grace.

The first one is huge.

Forgive yourself.

One indulgent meal doesn't undo your progress.

Neither does nine days of eating ice cream.

I'm not saying do that.

I'm just saying I have really had to get in a heart posture of not letting ice cream define me because it can be an idol in my life.

I didn't eat ice cream out of guilt.

I didn't eat ice cream out of comfort.

I ate ice cream out of opportunity and because I love it and I'm grateful for the taste buds that God gave me.

Now listen, don't eat ice cream nine days in a row, okay?

I have repented for any of the mindset shifts that I need to make and I have been ice cream free for a couple of days.

Just remember one indulgent meal does not undo your progress.

God gave you taste buds for a reason.

The second step, plan ahead.

Blest meals reduce last minute choices that are going to trigger guilt.

When you are prepared, when you have a plan, God honors that.

So have a plan, plan ahead.

The next shift that you can make is focus on grains.

Crack what you gain.

Energy, health, strength, not what you restrict.

How are you feeling when you follow your macro plan?

Focus on your gains.

I think I said grains.

I meant gains.

The fourth step is pray and reflect.

Ask God into your eating habits and ask him to lead you and guide you and give you peace in the good and the bad in the in-between.

And the last shift that you can make today is shift your language.

Replace I shouldn't eat that with I choose to honor God with this choice.

Okay, here's an example.

So if you enjoy a piece of chocolate, savor it fully without guilt, then move on to your next balanced meal with intentionality.

Freedom in this area comes from trusting God with your journey.

And trust me, I know this isn't easy, but when we lean on the Holy Spirit and seek his will over our own, he's always going to give us what we need.

Maybe not what we want, but exactly what we need.

So I want you to reflect on a couple of these things today.

How can I replace guilt with gratitude in my eating habits?

What is the shift in mindset that you need to make now?

Which negative thoughts about food or your body can you give to God?

And how can you celebrate the progress that you made rather than perfection?

Thank you, Heavenly Father, that your grace frees us from guilt, shame, and condemnation.

We want to honor you, Lord, with our food choices.

Help us find joy and peace in this process even when it's hard.

Teach us to eat with intention, gratitude, and love for our bodies.

Lord, forgive us when we fail and lead us in your way everlasting.

We love you so much.

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 Podcasts.

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.

God bless.