I've Lost Over 90 Pounds with These 5 Steps

The struggle is real, I feel you sister. You are not alone. These 5 steps have helped me lose the weight and have become part of my morning routine that I crave. I hope they encourage you:

1. Eat more food! I hear from clients all the time how they just want to eat whatever they can and lose weight. Well, guess what?! You can! It's the only way to lose weight sustainably. 

2. Drink 1/2 your weight in ounces of water daily. Listen you're carrying around water weight that won't go away unless you replace it with good water. If you want to lose weight, you must drink yo wata!

3. Start each day with prayer- if you want God to answer your prayers then you best start giving Him your first fruits, not your lukewarm leftovers as an afterthought each night. He deserves your best and giving it to Him will help Him move you to your goals. 

4. Find a verse to keep you inspired! I love Galatians 6:9-what's yours?

5. MOVE BABY MOVE! If you want to lose weight, pairing movement with proper nutrition is key! You'll tone as you lose and create that lean look you're going for. When we have muscle in our body, we fight infection, have strong joints for doing God's work. The call of life is to live the Great Commission and it'll be hard to live fully as He wants you to when you're carrying the weight of poor choices and habits. 

You deserve to heal. If you need help, join the Biblical Weight Loss Framework and let me help you! 

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

What up, girl?

I've lost over 90 pounds.

I know the struggle when it comes to weight loss.

Sustainable weight loss is the key to a life of true health and healing, and today we're gonna kickstart your weight loss into high gear.

I've put together five things that you can do today to get started in your process.

These are things I do every day to lose and maintain the way that I feel God has called me to lose.

So if you're ready to get to work, grab your pen and paper, and let's go.

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.

I want to take the opportunity today to invite you to the Biblical Weight Loss Framework.

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

That's why I created this program.

I know God has called me to help women find what I have.

I want to invite you to the Biblical Weight Loss Framework and take a Holy Spirit led approach to weight loss God's way.

This five-step proven formula will give you a step-by-step approach to healing your mind so you can heal your body and walk in your God-given purpose.

Being overweight is hard, knowing what to do is overwhelming, and knowing who to trust is a struggle.

This five-step framework will help you heal unhealthy mindsets, set goals with God, help with meal planning, macros, and a fitness plan just for you.

Through video training, homework props, accountability, and group coaching in the student community, you will stay encouraged on your journey.

Do not do this alone.

I remember the feeling of seeing the scale tip to 250 pounds.

It was a time of extreme anxiety and fear and anger that I had let myself go.

I knew I deserved better, and one day it was like God picked me up from my pit and set me on course.

Of course, I did everything wrong, fad diet after fad diet, counting every calorie painlessly, it was torture.

Eight years ago, I found the key to weight loss and have worked really hard since then to drop the weight.

I've lost over 90 pounds doing these five things, and it has helped me heal on the inside.

When I came back to Christ in 2016, I was three months into a three-month workout program through body, formerly Beachbody.

I did the entire program and I lost inches, but I didn't lose one ounce of weight.

I started at 186.6 and I finished at 186.6.

I was so frustrated.

So when I decided to work as a coach, helping others find what I had, I decided that I really had to deep dive into the nutrition aspect.

I learned what my body actually needed to function and that more food is actually the key to sustainable weight loss.

I learned that I was about 600 calories underfed, which was why the scale never moved.

If you want to lose weight, you must eat more food.

When your body doesn't get the nutrients she needs, she recycles what she already has.

She taps into fat stores and reproduces them to get the energy she needs.

I don't know about you, but I definitely don't want more fat cells in my body.

Less is not more when it comes to eating and weight loss.

I said this a million times, I will pound it into your head until I am blue in the face.

The average woman weighing 200 pounds who is not exercising requires a minimum of 2,000 calories a day broken down into a specific macro plan to lose weight.

How can you do this?

Start adding two, three to 400 calorie snacks in late morning and late afternoon.

You do not need a caffeine pickup, you need some carbs and some water.

Be sure that you're getting 25 to 30 grams of protein per meal four to five times a day.

The macro plan is the way to go.

In the Biblical Weight Loss Framework, I help you create a specific program based on your current weight, your age and a couple other factors.

It is the key to reaching your weight loss goals.

With macros, you can eat whatever you want.

There's no food group elimination.

If you want to have a treat, have a treat.

We just plan it.

We make it work for you.

Your second step, in order to lose weight, you must drink half your weight in ounces of water every single day.

Similarly, to eating more food or your body not getting enough food, it's the same with water.

Our body is made up of 90% water, and when we don't replace it with good clean water, it just recycles the water that's already in us, that's usually filled with toxins, which is why we stay bloated.

You're holding on to water weight because your body's not getting enough new clean water.

Listen, if you want to lose weight, you must drink half your weight in ounces of water.

This was something God really convicted me to a couple years ago, but before I sip my coffee every morning, I drink my entire 30 ounce cup of water.

Now, it took me time to practice.

I started with 16 ounces.

Do that in the morning.

First thing you wake up, it's a natural detox to your body.

When you drink water first thing, it wakes up your organs and says, oh, hey, good morning.

She's awake.

It's a natural detox, which we all want to detox.

Get a cute cup.

Remember your goals when you start to make excuses.

If you want something that you've never had before, you have to do something that you've never done.

This is a real struggle.

Let cucumbers to your water, let lemon, let fruit.

Do something to get your water in.

And when the excuses come, just ask yourself the question, what do I want more?

Do I want to change or do I want to stay stuck in the same pit of cycle, endless defeat of diet cycle and shame cycle and weight up and down?

This is sustainable weight loss, but it comes with drinking water.

My third tip, start every day with prayer.

Every day with prayer.

Thank God for your many blessings and open up your Bible.

Turn the pages, smell the pages, ask God how you can honor him with your choices, and then ask him to fill you with the Holy Spirit and give you conviction and strength to make the right choices.

Then you've got to walk out that obedience when he calls.

He will lead you to exactly what it is that you need.

He will tell you, he will speak to you.

That still small voice will implant a thought in your mind, and then you have to have the power and strength to walk in it.

When we focus outward and upward, we start to see ourselves through the eyes of Christ.

When we focus on our blessings, we become grateful.

When we keep our focus on him and who we actually are, instead of who we think we are or think we should be, we can actually become the person that he's created us to be.

Before we know it, the weight starts to fall off, and you're more worried about walking out the Great Commission than you are your pants size.

What a beautiful place to be.

My next tip, set your alarm five to 10 minutes early.

If you truly want to change, you must refocus your priorities, which means less screen time and more intentional rest and intention with your Holy Father.

Next step, find a verse to keep you inspired on your journey and through the day journal it.

Write down what that verse means to you.

Write down the context of the verse when it was written all those years ago.

What was going on at that time?

What does it mean to you?

And what will it mean to you when you reach your goal?

Write it in lipstick on your mirror.

Repeat it out loud.

When you write it down, you see it and you say it out loud, that message becomes who you are on the inside out.

God's word changes us.

When we focus on Him, we remove the vanity and selfish desire to be fit and have abs and lose weight and wear the next cutest dress that we saw on Facebook ads.

We start to want to become the healthiest we can so that we can actually serve other people, which is the call of the Great Commission.

If you don't know a Bible verse about your body, then Google, what does the Bible say about my body?

I've searched this before and trust me, that has a lot to say about how we treat our bodies.

Most of us don't do a very good job.

We use sugar and caffeine to boost us instead of Jesus.

We make excuses about our genetics when we really are just sometimes lazy.

God made our bodies so that we could, he could live there inside of you.

We were created to move.

Don't you want a healthy and happy place for him to reside?

Of course you do.

We are our own worst enemy.

We have to get out of our way and praying for strength and conviction to walk out that guidance that he's gonna give you is the key to making lasting, sustainable weight loss changes in your life.

And my last tip, you gotta move.

30 minutes, four to six times a week.

You don't have to go to the gym.

You don't have to lift weights for two hours every day.

Ladies over 40 especially.

Part of your training, two to three days a week, low impact.

Zone two, stay in your zone two.

No jumping, no burpees, no hit.

And then we're gonna strength train three to four days.

You can lift weights.

You can do bodyweight.

You can do bands.

There's so many options for you.

I hear people say all the time, Oh, I have back issues.

I have back issues.

Your back isn't the problem.

You have a weak posterior chain and you need to lay off the sugar and strengthen your hips and your core.

Find a workout that you love and never underestimate the power of walking.

I love to do bar.

I feel completely ridiculous doing it.

I'm barefoot.

It's dancy.

I'm supposed to be graceful.

My hips are completely out of place.

I've laid down my heavyweights.

Find something that might make you feel ridiculous but brings you joy.

You can do Pilates.

You can do dance.

Whatever.

Just find something that you enjoy.

But it should challenge you.

If you want something you've never had, you must do something you've never done.

Get up and go, sister.

You will feel so accomplished when you're done.

Listen, I know that I've shared a lot with you today, but coming from someone who's lost over 90 pounds, I'm going to tell you that it's going to be an act of discipline, prayer, and doing something you've never done before.

But you are worth it, and you can do it.

God is in you.

You have the power, resurrection power.

Lean into him and let his power work through you.

And if you need help, join the Biblical Weight Loss Framework, and let's work together to lose weight with the Holy Spirit.

God loves you, and he wants you to live your healthiest, happiest life so you can go out and serve other people.

Galatians 6.9 says, Let us not grow weary in doing good, for we will reap harvest at the proper time if we do not give up.

God's time is not our time.

And if we're trying to rush our weight loss and we're relying on Ozempic instead of fixing all of the stuff that's in our brain, it's never gonna work, it's a band-aid.

We have to dig through your traumas and your triggers and figure out what is making you make unhealthy decisions.

The traumas and triggers work that we do in the Biblical Weight Loss Framework is tough.

It's tough.

We have to forgive people that we don't want to forgive.

We have to face things that we've shoved down.

But until we heal from those, sometimes forgiving ourselves, sometimes forgiving others, we can replace that with God's truth and God's Word.

That is when the true miracle of Biblical Weight Loss happens, because we start to focus on who God says we are.

It's an incredible process.

It's an incredible journey.

I promise you, it won't be easy, but I promise you, it will be worth it, because you are worth it.

You can find the info on how to join in the show notes below at herweightlossmindset.com/framework.

That's herweightlossmindset.com/framework.

God bless.