The Morning Routine That Helps You Lose Weight Consistently

Psalm 143:5-10: "I remember the days of old; I meditate on all that you have done; I ponder the work of your hands. I stretch out my hands to you; my soul thirsts for you like a parched land. Answer me quickly, O Lord! My spirit fails! Hide not your face from me, lest I be like those who go down to the pit. Let me hear in the morning of your steadfast love, for in you I trust. Make me know the way I should go, for to you I lift up my soul. Deliver me from my enemies, O Lord! I have fled to you for refuge. Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!” 

Here are 4 things to start tomorrow to reclaim your mornings:

1. Start with God before social media. Before the notifications. Before the comparison. Before the chaos. Spend time grounding yourself spiritually. 

2. Hydrate immediately- we wake up dehydrated from rest so drink water before coffee. 16-20 ounces first thing. 

3. Eat a balanced breakfast- Eat within one hour of waking up. This can look like a banana, toast with a tsp peanut butter and two eggs. Eat something! Skipping breakfast often leads to: cravings-overeating-later-low energy-blood sugar crashes.

4. Move your body 15-20 minutes to start 3-4 days a week. Move up to 20-30 minutes as you feel stronger. NOT HIIT workouts ladies over 40, strength training, walking, stretching, mobility work. Movement creates momentum and it adds up!

Here’s an idea of a morning routine you can start tomorrow:

• Wake up 15-20 minutes early
• Prayer + Bible
• Water
• Breakfast
• 10 minute walk

Simple. Sustainable.

Most Holy Father, Help us begin our days with peace and wisdom. Teach us to create routines that support our health and our relationship with You. Give us consistency in the small things. Forgive me Father for rushing and wasting time on social, lead me to new paths, your paths. Help me to lean into your steadfast promises to guide me as I implement a new discipline in my life. Let me give you my first fruits every day and show me how to love myself as I learn. I love You Father, in Jesus’ name, amen.

Action Items for tomorrow morning:

• read one verse before your phone
• drink water first
• eat protein within an hour of waking up

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

Thanks for showing up today. So I talk about this constantly. So here's the truth.

How you start your morning shapes your entire day. I have a quote here taped to my podcast mic from John Bunyan. And it says, he who runs from God in the morning will scarcely find him the rest of the day.

He who runs from God in the morning will scarcely find him the rest of the day. We have such good intentions about, I'm going to wake up early tomorrow, I'm going to spend time with the Lord.

And then you hit snooze 10 times and you scroll on your phone and you check your email. And then you're like, well, I'll spend time with him tonight before I go to bed. Like, is that how you want God to consider you?

The word tells us to give him our first fruits. That means the best of our harvest. And even if you're not a morning person, like the best of your harvest is in the morning.

So many women are beginning the day stressed, rushed, like skipping meals, only drinking coffee, hitting snooze 10 times, not spending time on the word, not exercising, and self-shaming your reflection before you even get dressed or get out the door.

So today, I want to give you a realistic morning routine that supports fat loss, peace, energy, and helping you to create a habit of consistency in your morning routine. So get your pen, because you're going to want it.

Hey, friend, welcome to the podcast where we talk about weight loss a little differently. Not just calories and workouts, but the heart, the habits, and the beliefs behind it all. Because this isn't about just losing weight.

It's about becoming the woman God is calling you to be. So if you're tired of starting over, stuck in cycles with food and ready to invite God into this journey for real change, once and for all, you're in the right place.

So let's get into today's episode. You only have a few days left to take advantage of the Mother's Day sale that I extended through the end of the month. It expires on the 31st.

So you need to go to herweightlossmindset.com/framework, enter the code momday2026. Mom Day 2026 to save 30%. That's $150 in savings on the Biblical Weight Loss Framework.

It is time for you to take control of this part of your journey. Let's work together to find a solution for you that is going to help you finally let go of the weight that you've been hanging on to forever.

Not just physical weight, the weight that's inside as well, because if we don't heal the junk on the inside, the outside's never going to matter. Trust me, trust me. So today's good word comes from Psalm 143 verses 5 to 10.

It says, I remember the days of old. I meditate on all that you have done. I ponder the work of your hands.

I stretch out my hands to you. My soul thirsts for you like the parched land. Answer me quickly, O Lord.

My spirit fails. Hide not your face from me, lest I be like those who go down to the pit. Let me hear in the morning of your steadfast love, for in you I trust.

Make me know the way I should go, for to you I lift up my soul. Deliver me from my enemies, O Lord. I have fled to you for refuge.

Teach me to do your will for you are my God. Let your good spirit lead me on level ground. Remember, fam, that steadfast means unwavering.

I want you to go back to that verse, Psalm 143, 5-10. And when you read the word steadfast, I want you to replace it with unwavering. So it says, hide not your face from me.

Let me hear in the morning of your steadfast love, of your unwavering love, for I trust in you. Make me know the way I should go. Deliver me from my enemies, Lord.

Teach me to do your will. Let your good spirit lead me on level ground. Like, what more do we need to pray for in the morning?

That can be what you spend your morning time reading. You can just meditate on Psalm 143, 5, and 10 for the next 60 to 90 days, for the next 10 years. Meditate on those few verses and let them be the life force that drives you every single day.

When you go to bed at night, before you go to bed at night, say, Lord, let me hear you in the morning. Let me lean on your steadfast love, for in you I trust. God will wake you up in the morning.

There have been so many times where I'm like, Lord, I'm too tired to set my alarm. Can you just wake me up at like 444? Literally, my eyes open.

I look at the clock, it's 444. I'm not kidding. I ask and ye shall receive and then do the thing, get up, right?

Okay, so grab your pen. I want to share with you four things that you are going to start tomorrow to reclaim your mornings, tomorrow, okay? Not next week, tomorrow.

I talk about these a lot, my friends. Take note and then start to actually do them, implement them, okay? Start with God before social media.

Before the notifications go off, you should shut off your notifications. I've told you that before. Like, leave your text message and let your phone ring.

Shut off your email notifications. You want to leave on your Bible app, that's okay. I do that.

I love my verse at 1204. Shut off all your notifications. You don't need them.

It can wait, okay? Before the comparison starts, before the chaos enters your life, spend time grounding yourself in prayer and in God's Word. Even five minutes makes a difference.

You don't have to spend an hour. Read a verse. Read the verses I just shared with you.

Pray. Sit quietly. This is going to change your entire mindset for the day.

This is the key to beginning the transformation in your life.

And then hydrate immediately. Like, make your bed. Every day, you're going to make your bed, right?

Because people are like 65% more productive when you make your bed. And then you're going to drink 16 to 20 ounces of water before you touch your coffee cup.

16 to 20 ounces of water first thing, because we get dehydrated overnight, especially for my husband. And you snore like a freight train. Your mouth is open all night.

You're like, I need a drink. I drink probably 30 ounces in the morning. You want to go to the bathroom every morning, like drink your water.

Then if you want to add a little bit of an electrolyte, like throw a little dash of salt in there, some good salt, like some Himalayan salt, real salt, happy salt. Salt is not your enemy. All right?

Yes, starch turns to sugar and stores as fat, but salt inherently is not your enemy. Okay?

You will get good energy from a dash of salt, not a teaspoon, even a quarter teaspoon, just a couple dashes of salt, because hydration impacts your energy levels, your hunger, your digestion, and your workouts.

Starting your day like that literally wakes up your body and says, hey, body, I'm awake. It's time for you to function properly. Okay?

And then the third thing you're going to do is eat breakfast. You should be eating a balanced breakfast with your three macros within one hour of waking up. And this doesn't have to look like a huge breakfast.

I mean, I'm not going to lie, I had toast with peanut butter and I make this really super easy homemade jam. And I had four eggs with two cups of spinach. And I've been making those meatballs, told you about my meatballs, yeah, for added protein.

Like, I have a huge breakfast every day, okay? It gets me about three hours until I'm ready for my next meal. But eat something, okay?

Eat something. Skipping breakfast leads to cravings. It leads to overeating later.

It leads to low energy. It leads to blood sugar crashes. Like, chuck your body full of good sources of fat, protein, and carbs first thing in the morning.

Not sugar, not donuts, like a good, healthy breakfast. I'm going to share a sample with you. Maybe next week, I think I have a sample of breakfast that I'm going to share with you.

But here are a few things that you can add to your grocery list this week. Eggs. If you can eat eggs, eat eggs.

Eggs are like, I mean, chickens are so weird, right? Like, we're getting ready to sell our house and move, and I'd really like to have chickens for a year just to try it out. My husband says they're disgusting.

Two of my closest girlfriends hate chickens. Like, they try to raise chickens. They say that they're, like, the meanest animals ever, and they have no loyalty, and their feet are ugly.

But I eat four eggs a day. My husband eats two eggs a day, and the dog and the baby split an egg every day. So, like, we, I buy four dozen eggs every week at our Amherst grocery store.

Like, we eat a lot of eggs. Eat eggs. They're an amazing source of fat and protein, okay?

And eat the whole egg. Don't just eat the egg white. Like, don't be wasteful, right?

There's good cholesterol in eggs. Don't let anyone tell you differently. Put Greek yogurt on your list.

Make a protein smoothie. I love EarthChimp. I love Lil Sipper, Bethany's Pantry protein, her gut protein.

Doesn't have a lot of servings in it, though. I wish that for the price that we could have 30 servings in it instead of 15. But EarthChimp is my go-to in my pantry at all times.

Make a cottage cheese bowl. Like, a lot of these things I can't do right now because I'm dairy-free, but I've been making the Bob's Protein Oats Breakfast Bowl.

If you have been following me on social media, I just shared a little bit about that, so go check that out.

Then the fourth thing that you're going to do every morning as part of your new morning routine is to move your body for 15 to 20 minutes, and just start a couple of days a week.

If you're someone that hasn't exercised in 15 years, don't try to exercise every day. You shouldn't be doing that anyway. But start with just one to two days a week until you can work yourself up to three to four days a week at 15 minutes.

And then once you feel like you're in a consistent routine of three to four days a week at 15 minutes, you can move up to 20 to 30 minutes three to four days a week. No hit works though, workouts though ladies, like especially if you're over 40.

Strength training, bodyweight training, walking, stretching, mobility. Movement creates momentum. Amala Caesar, one of my favorite body trainer says, motion is lotion.

We sit too much. We don't have back issues most of the time. It's unhealthy hips and weak glutes.

Movement creates momentum and it adds up. If you are over 40, you need to be strength training. You need to be building muscle in your body.

You're not losing weight because your metabolism has crashed because you don't have muscle in your body. And if you're starving yourself, you're literally like your body is eating at the bones because you don't have muscle in your body.

Get up and put some work in to your booty, okay?

So here is an idea of a morning routine that you can start tomorrow. You're gonna set your alarm 15 minutes earlier than you normally do. 15 minutes, that's it, okay?

You're gonna pray, you're gonna read your Bible, you're gonna maybe journal a little bit. You can pray, read your Bible and journal in about eight minutes. You don't have to spend forever.

Make sure that you're drinking your water before coffee, you're gonna eat a very good, hearty, solid breakfast and you're gonna walk in place for 10 to 15 minutes, okay? 10 to 15 minutes. Simple, sustainable.

Simple, sustainable and repeatable. This is something that you should be doing every day, okay? Because discipline is not punishment.

Discipline is a fruit of the spirit and if Christ is in you, discipline is in you and healthy routines, they reduce chaos and these small, seemingly small repeated habits create massive transformation over time.

This is where the results happen and it's gonna take time. So don't hop on the scale every day. If you wanna weigh in once a week, that's fine, but your body's not going to change that much.

It's gonna take months for her to adjust to a new routine and she might even hold on to a few pounds, maybe a few extra pounds at first, but trust her, she'll figure it out that you're done starving her and she'll release the weight eventually.

So let her do what God created her to do, okay? Just do these things, just do them. Don't think about them, don't overthink about them, just do them.

If you need specific help on your macros, on your weight loss plan, on your mindset habits, join the framework. These are all things that we help you do in a specific timed out manner.

That is a three month accountability, group accountability coaching program, okay? You can make change. Seemingly small change adds up, okay?

I promise you can do it.

Most Holy Father, help us begin our days with peace and wisdom, Lord. Teach us to create routines that support our health, and most importantly, our relationship with you.

Father, give us consistency in those seemingly small things, and forgive me for rushing and wasting time on social media, Lord. Lead me to new paths, your paths of righteousness.

Help me to lean into your steadfast promises, to guide me as I implement new discipline in my life. I ache for this discipline in my life, Lord. Help me to give you my first fruits every day, and show me how to love myself where I am as I learn.

I love you, Father. Thank you so much for continuing to move in me and shape me. It's in Jesus' name I ask these things.

Amen. So we have a couple action items for you for tomorrow morning. You're going to set your alarm 15 minutes early.

You're going to drink your water 16 to 20 ounces. You're going to pray and read your Bible verse, and then before you leave for work or within an hour of waking up, you are going to eat your balanced breakfast.

If you're someone that's like, I'm just not really hungry in the morning, this is going to take time, all right? Let your body adjust. It took my body three weeks to adjust to eating a huge breakfast.

I started with a shake. I would do my serving size of protein with some Califah, unsweetened coconut milk, two cups of spinach, and a banana. House a little turmeric in there.

You can put a little flax seed in there. Drink your breakfast if that's what works for you. It's fast.

It's easy. You get all your nutrients. You can't taste the spinach.

These are your action items. You can do it. You can do it.

I believe in you. God bless. Beloved, this isn't about doing everything perfectly.

This is about becoming consistent in the things that actually matter. Waking up, spending time with the Lord in prayer and in the Word. So, don't just walk away from this episode inspired.

Walk away making a decision to start every day with Jesus. What is one thing that you're going to do differently today? Just start there.

And if this episode spoke to you, share it with a friend who needs it too. Because you are not the only one who's walking through this. And if you would, would you go to Apple Podcasts and leave me a review?

It helps me to know that these messages are encouraging you. Please know that I am here cheering you on. I am praying for you.

And if you want to work with me one on one, just shoot me an email to info at herweightlossmindset.com and let's talk about how we can work through your personal journey. And I will see you back here for the next episode. God bless.