How to Eat For Fat Loss

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

Macros — short for macronutrients — are simply the nutrients your body needs:
-Protein -Carbohydrates -Fats

1. Protein is Your Body’s Building Block
Protein is the most important macro for weight loss. It helps repair and build muscle, keeps you full longer, and supports your metabolism. Protein IS the difference in reaching your weight loss goal!

2. Carbs or carbohydrates are Your Body’s Fuel, your energy for the day.
Carbs often get a bad reputation, but your body and your brain need them. Carbs, the RIGHT carbs are your body’s main source of energy. The key is to choose quality carbs: Fruits and vegetables, Whole grains like oats, rice, potatoes, quinoa.  Legumes like beans and lentils.

3. Fats: Your Body’s Hormone Helper
Healthy fats are essential — especially for women. They support hormones, help absorb vitamins, and keep your skin, hair, and brain healthy. 

Instead of obsessing over numbers, try this simple, faith-filled approach to balance your meals visually:

• ½ your plate: vegetables; like broccoli, peppers, spinach, cauliflower, anything in season. Squash is a great option! And eating 4-6 cups of veggies daily will help you reach your fiber goal, go number two and lean out all at the same time! 
• ¼ your plate: lean protein- I like to aim for 6-8 ounces per meal, or 25-30 grams per meal, eating 4-6 times per day. It will take about a week for your body to adjust, do your best and keep going!
• ¼ your plate: healthy carbs (like sweet potatoes, beans or rice)
• Add: a thumb-size serving of healthy fat, a dash of salt and you’re on your way to a more balanced approach!
  
  Thank You “Father for creating our bodies with such care and purpose. You designed us to thrive, to have energy, and to serve You well. Help us to see food as a gift — not as the enemy. Teach us to fuel our bodies with wisdom, to eat with peace, and to trust You to guide our choices. Remind us that balance is holy, and that we can glorify You even in what we eat and drink. We give this journey — and our health — back to You. In Jesus’ name, 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

Faith-Fueled Fat Loss

Hey, friend, welcome back to another episode of our Faith-Fueled Weight Loss Journey. I'm so glad you're here. Today, we're going to talk about something that can feel super confusing, a little overwhelming, and maybe even obsessive for some women.

That's eating for fat loss and breaking unhealthy mindsets around more food and macros. Listen, I know I talk a lot about macros lately, but it's for a purpose.

Because if we don't fuel our body properly with more of the right foods, you're just not going to reach your weight loss goal. And what needs you to trust that you put food on the earth for you to eat, not fear, right?

We've talked a lot about that lately. So if you've ever tried a fat diet, fat diet, or weight loss diet only to gain it back, you're not alone. Maybe like me, God called you to eat macro based, but it was so much food you got scared.

Yeah, me too. Maybe you tried to count calories or follow a plan that worked wonders for a friend but failed for you, and you felt totally frustrated. Yeah, I've been there too.

God told me for 18 months to start eating a macro based diet and I didn't listen until my body was so exhausted, overtrained, and just completely, like I had no energy.

And even a few months ago, I went off my macro plan and was consistently frustrated. And he spoke to me one day and said, why do you keep trying to control this area of your life? Like, didn't you already give this to me?

Yeah, sorry, father. Repent and try again. So today we're gonna break down what macros are, why they matter for fat loss, and how to use them without letting them control you and help you lay down the lie that less is more when it comes to eating.

You'll walk away understanding how to nourish your body with grace, not guilt, and how to eat in a way that honors God and helps you reach your goals, regardless of what worked for you years ago or what someone else is having success with right now.

So hang tight. 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. Hey, have you gotten the free community yet? Because tomorrow we are kicking off the free one-day Christmas boot camp.

You better be in there. We're going to be covering a lot. So at 11 a.m.

Eastern Time, hop in with me for 30 to 45 minutes. I'm going to do a full-on training on how to stay consistent through the holidays.

I'm going to share some fun recipes tomorrow, and we're just going to talk about all things weight loss as we head into the new year, what to expect, and just some really promising and encouraging scripture from the Lord that is going to keep us

focused on what is truly important this season, which is focusing on Jesus, right, and the reason for the season. So, go to herweightlossmindset.com, join my mailing list, and I will send you a link to join the free community, okay?

So, today's verse is another one I share often, because for me, I learn by repetition. So, I hope and pray that you do too, and that this verse will become the mantra for your biblical weight loss journey.

1 Corinthians 10 31 says, Whether you eat or drink or whatever you do, do it all for the glory of God. Do you remember this one? And is it imprinting on your heart yet?

I hope so. Okay, so let's be clear. We are all different.

And what works for one person may not work for another. But I want you to at least take it to God and see where He leads. And then have the strength to walk it out in obedience, even if you're scared.

If you've worked with me before or tried macros, but were afraid of eating all the food, yeah, welcome to the club.

When God called me, I was switching from a very intense heavy lifting program to working out 20 minutes a day with no shoes on or no weight. I was bare feet doing body weight. And I had to up my calories.

I think it was by about 800 calories. I gained 6 pounds and then 2 pounds more before my body finally started to adjust. And then after a couple months, I was down 25 pounds.

It's so easy to give in to fear or a legalistic diet or keto or whatever fat is out there today. Oh, Zempik, don't even get me started on the poison that's in that. Like, fix your thoughts on Jesus.

A shot is not going to fix what's in your mind. You're going to revert to old habits. Anyway, tangent over.

But when we allow the Lord to guide us to the perfect diet for us, and by diet, I don't mean restriction. I mean like how you're going to eat. We win.

When you rely on the scale or your feelings or fear, of course you're going to quit. I yelled at God that morning I got on the scale, and he just kept saying over and over, do you trust me? Do you trust me?

So I just kept going and my body started to change. I lost 25 pounds and kept it off until the summer when I went off my macro plan. Even knowing what I know, I still quit.

Because this isn't about perfection, it's about staying in prayer.

When God really convicted me to get back on my plan, even after indulging on my daughter's birthday weekend, I'm still leaning out because I'm focusing on reaching my protein goal regardless of what happens through the day.

How do we apply this to our life? How do we trust that God is going to take us where we need to go? How are we going to work through the fear if the scale goes up?

Only for a season, just for a minute, but let's see what happens.

5:48

Macronutrient Essentials

First, let's start with the basics of macros. What are they? Macros is short for macronutrients, and they are simply the nutrients that your body needs in large amounts.

There are three, proteins, carbs, and fat. These are the three major ones. Each of these plays a key role in how your body works and how you lose weight.

So why does this matter? Well, because protein is your body's building block. Protein is the most important macro for weight loss.

I just did an episode on protein being your superpower a couple weeks ago. Protein helps repair and build your muscle. Protein keeps you fuller longer and supports your metabolism.

Protein is the hardest one to reach because you have to intentionally make sure you're eating the right amounts daily, or you're never going to reach your goal. Think of protein as the anchor of every meal.

Aim for a source of lean protein like chicken, eggs, Greek yogurt, cottage cheese, fish, lean beef, at every meal, 25 to 30 grams, if you're eating four to six times per day.

I recently felt the Lord to lead me to build protein in my meals first, and then build around, and that has helped me so much.

I'll share a few examples of that later, but for now, remember that when you're trying to lose especially over 25 pounds, protein helps protect your muscles, while your body burns fat.

That means a leaner, stronger, and more toned you, and not just a smaller number on the scale. Protein is the difference in reaching your weight loss goal, like I'm telling you right now.

So the second macro that we look at are carbs or carbohydrates. They are your body's fuel. This is where you get your energy for the day.

Carbs often get a bad reputation, but your body and your brain need them. Carbs, the right carbs, are your body's main source of energy. So the key here is to choose quality carbs.

Think of fruits and vegetables, whole grains like oats, rice, potatoes, quinoa. If you're going to put it on the earth, eat it, right? Think about legumes like beans and lentils.

So avoid extreme carb cutting. It might give you quick results, but it's not sustainable. Your kidneys can actually fail if you eat in keto too long, like it isn't safe.

But when you balance your carbs and pair them with protein, your blood sugar actually stays steady and your energy maintains, which means fewer craving, less brain fog, less mood swings. It's amazing.

And the third macro and the other one to get a back wrap are fats, which are your body's hormone helper. So healthy fats are essential, especially for us ladies over 40.

They support our hormones, they help absorb vitamins, they keep our skin healthy, our hair healthy, our brain healthy. Think of olive oil, butter, real butter, hummus, avocado, nuts, seeds, fatty fish. A small portion at every meal.

Think about a teaspoon or two for oils and butters. Think of a tablespoon for your nut butters, and then think of like a quarter cup for like your hummus and avocado. So I eat 74 grams of fat every day.

Don't be afraid of fat. Fat is vital to hormone production, and to be sure all your other macros are functioning properly as well. So don't fear fat.

Just choose the kinds that are going to nourish you.

9:07

Building Balanced Meals

So think about it this way. Think about balancing your plate. So what does that look like?

Yes, it's good to know your macros and as you get more comfortable, mess around with them and aim to hit them daily, but not legalistically. So instead of obsessing over the numbers, try this simple, faithful approach to balance your meals visually.

So think of a small plate. Think of half your plate being vegetables like broccoli, pepper, spinach, cauliflower, anything in season. Squash is a great option.

And think about eating 4-6 cups of veggies a day. This will help you reach your fiber goal. It'll help you go number 2 and lean out all at the same time.

Yes? Okay, think about a quarter of your plate lean protein. I like to aim for 6-8 ounces per meal or 25-30 grams per meal, but I eat 4-6 times a day, so you need to try to get up to that.

It's going to take your body a week to figure out what you're doing. It's okay. Just do your best and keep going.

Steady steps, remember. And then a quarter of your plate is going to be your healthy carb, like sweet potatoes, beans, rice. And then you can add a thumb-sized serving of healthy fat or use the measurements that I shared for you earlier.

Think of using a teaspoon or two for your oils and butter. Think of a tablespoon for your nut butters and a quarter cup for hummus and avocado. So, you know, add a dash of salt here on your way to a more balanced approach.

Like, salt is not bad. Salt gets such a bad rap. I put salt in my water every morning, like real salt, good, healthy, real salt.

Like, I put a couple shakes in my water every single morning. Another amazing thing that God did that makes our food so amazing is that many of the things we've talked about today, like they hit all your macros.

For example, fish is considered a protein, but it also has a healthy fat component. And where spinach is a carb, it also has a protein component.

And once you start to feel more familiar with your macros, you can adjust your meals to make it make sense for the day. And that's another beauty.

You're going to dinner and you're planning a glass of wine, or you want to celebrate an anniversary and you're going to have dessert. Just plug it in your macrosystem.

Think about scheduling one to two treats a week so you're maintaining balance, but plan them so that they work into your macro plan. And I know that if you're exercising, you're going to eat more than if you're not.

So I use a very specific formula for my clients in the Biblical Weight Loss Framework that helps you establish a macro plan. I do not like the plan that's in my fitness pile.

When I weighed 250 pounds, it told me I should eat 1200 calories when I really should have been eating about 24 to 2600 calories.

So don't just plug it into my fitness pile like you actually need to work with a nutrition coach that knows what they're doing. So find someone you trust, join the Biblical Weight Loss Framework. And I think in step four, we work on a macro plan.

But like you have to eat the proper amount of macros for this to work. And you don't need an app or a scale to work this way necessarily, just awareness, conviction, and Holy Spirit obedience.

12:11

Graceful Progress

The amazing thing about this is that this approach honors God's design for your body.

It's mindful, it's balanced, it's freeing, and it allows us to fuel ourselves instead of guessing at what we should eat or feel shame if we decide we want to have a dessert.

And know that if you're not eating the right foods currently, you're not going to feel hungry as you implement your macro plan. It's okay. You're gonna feel really full.

You're gonna gain some weight. You're gonna be gassy and bloaty. Keep eating.

Your body will adjust. It just takes time. And after you've starved her from improper nourishment for sometimes decades for some people, it might take her a month.

It might take her a year to figure out what you're doing. But give her grace and watch her work. Your body knows better what she needs than your brain and your feelings and your emotions.

Grace over perfection. Remember, above all, when we lean into the Holy Spirit, ask him what foods you need to eat. Ask him what quantities you need to eat.

Ask him what kind of workout you need to do. He will lead you. So we don't need to track every bite or hit your macro targets perfectly to make progress.

What matters most is consistency. Now, I'm going to tell you, you want to get as close as possible if you want to see actual results. But just showing up some days with a willing heart is enough.

But don't let that be an excuse. If you want something you've never had, you have to do something you've never done. So get used to tracking.

See what a few perfect days look like. And then when I say perfect, I mean that like as close as possible, especially with your protein. But not having to get every number down to zero.

I think when I plugged my macros in this morning, I had 3 fat grams left, 11 proteins, and like 9 carbs. That's pretty darn good. So just do your best and forget the rest.

That's a quote by Tony Horton. If you don't know Tony Horton, you should check him out. P90X, yeah.

So I want you to think about a couple of reminders that will encourage you if you start to feel stuck. We say this one a lot. Progress over perfection.

Obedience over outcome. Surrender over strive. Surrender over strive.

If one meal didn't go as planned, your next choice can get you back on track. Not Monday, not tomorrow. The next choice, do the next right thing.

Remember, God isn't here grading your meals. He's reshaping your mindset. Sometimes from decades of diet culture, give yourself some time to break these chains.

Psalm 139, 23, and 24. Pray it, read it, let it become your life's lesson.

14:42

Weekly Challenge

Okay, so I want to take just a quick minute to reflect. And I want you to think about how you view food right now as fuel or frustration. So ask yourself, am I nourishing my body with intention?

Are you? Think about, do I invite God into my food choices? Are you asking him what you should eat?

And do I trust, truly trust, that small steady changes are going to add up? Do I trust where God's going to go? And then am I willing to take that faithful step forward?

So this week, I challenge you to pick one meal per day and make it a balanced macromill. Half veggies, quarter protein, quarter carbs, and a healthy fat. Do it consistently and you will start to feel more energy, more focus, and peace.

Thank you, Father, for creating our bodies with such care and purpose. You designed us to thrive, Jesus, to have energy and to serve you well. Help us to see food as a gift, not as the enemy.

Teach us to fuel our bodies with wisdom, to eat with peace, and to trust you to guide our choices, Lord. Remind us that balance is holy and that we can glorify you even in what we eat and drink. We give this journey and our health back to you.

It's in Jesus' name we pray. Amen. If today's episode helped you see food differently, take one small step this week.

Create one balanced plate per meal or per day and pray before you eat. And ask God to help you eat with gratitude instead of guilt. And if this message encouraged you, will you share it with another woman on this journey?

Because we're all learning to live healthy, holy, and well together. Asis, 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 this 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.