Making Weight Loss Easier: Protein

Feb 22, 2024

I get it... another study came about about nutrition. This one says the opposite of the last one you heard about. 

Now you're confused.

There are so many contradicting studies, what do you believe anymore?

 

Well, I read a lot of them.  One thing that is starting to be consistent and keeps showing favorable results for weight loss and weight loss maintenance…

PROTEIN.

Okay, let’s talk about this.

Protein is a macronutrient.  All that means is that we need larger quantities of this nutrient to provide our bodies energy and maintain a healthy temple.

When most people think of protein, they think of meat.  But protein can be found in dairy and plants.

Basics... but really important to know.

Now, let’s talk about what protein does for the body.

Proteins are the building blocks for life.  Every cell in the human body contains protein.  You need protein to repair cells, make new cells, build/maintain muscle, carry oxygen...

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Eating Like a Normal Person

Feb 15, 2024

“I don’t want to think about food all the time… I just want to eat like a normal person.”

Have you ever said this to yourself?

Let me ask you this…

What is normal eating?

The simplest answer is that you just eat when you are hungry and you stop when you’re full.

Does that sound hard?  If it sounds hard for you too, I get it… it sounded impossible for a long time for me.

Because I would be eating and often KNOW I was not hungry… but yet keep eating. 

Normal eating is simple… but it’s not easy.

It’s not easy because you have a real problem.

And it’s not with WHAT the food is.

The PROBLEM is all your THINKING going on in between when you’re body is hungry.

Thinking like…

  • Is this healthy?
  • Is it bad for me?
  • Is it time?
  • Will I hurt their feelings if I don't eat?
  • I don't want to feel bad right now.
  • I'm tired and need a break. 
  • I need a treat.
  • A little won’t hurt. 

...

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The Long Shortcuts to Weight Loss

Feb 05, 2024

Shortcuts.

Don’t you love a good shortcut? 

Isn't fun to think something might get you “there” faster and easier

I don’t know about you, but I am often sucked into shortcuts when it comes to losing weight or getting healthy.

You know the ones…

  • “Lose your food urges and drop 10 pounds today.”
  • “Take this drug and never feel hungry.”
  • “Eat this pre-packaged food to get all the nutrients you need.”
  • “Use this 5-minute HIIT routine to make the fat melt.” 

 

Of course, we are attracted to these! 

Learning to manage your food urges is hard work.

Listening to your body and learning to eat only when it needs food takes effort.

Slowing down to prepare food and think about your choices takes time.

Strength training and movement feel complicated and overwhelming.

 

Notice how the enemy loves to distract us with shortcuts.

We want what we want... when we want it… with the least...

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Deciding to Lose Weight... What you NEED to know as a Christian!

Jan 22, 2024

There is no other option.

That’s what the word decide means.

I think we get the word decide confused with “try” or “test”.

But it’s not.

It has the same ending as homicide and genocide… basically to “kill off”.  

When you are deciding you are killing off all other options.

Weight loss is a decision you make EVERY DAY to kill off all other options.

If you wake up in the morning and make this DECISION very deliberately (that means you don’t just try), you will have more success in getting to your goals.

So what does this practically look like?

Upon waking, you say a verse, meditate in prayer, or read your Bible (you don't have to do all three...) giving your day to God.  Then you pray over your day and the decision you are making with God to honor your temple. 

This simple step can take as little as 1 minute.

Then (as I recommend to my clients) you are going to remind yourself and put...

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8 Surprising Benefits of Weight Loss (that you’re not even thinking of)!

Jan 15, 2024

Everyone talks about how losing weight …

  • Increases your energy to keep up with everything on your plate.
  • Leads to your clothes feeling looser around your waist.
  • Gaining that glow from feeling accomplished.

But did you know that it can create a positive domino effect in EVERY area of your life?

Here are some achievements that members inside A Body of Grace recently celebrated:

 I have spent more time in the Word and I’m drawing closer to God.

 I’m no longer afraid of backsliding on all the progress I’ve made.

 I had one cookie with my kids and was fine not having more. It felt so good to have self-control.

 I was stressed today...and I didn’t raid the pantry to make myself feel better!

 I’ve been spending my evenings with the kids instead of zoning out scrolling my phone and eating chips.

 Over the last month, I’ve realized I don’t look in the mirror and say mean things to myself as often.

 I...

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What Might You Lose? {I'm not talking about weight...}

Jan 08, 2024

I bet you’re thinking, “Oh, weight loss coach trying to have us dream big… talking about how much weight I could lose…”

No. Not today.

I don’t know how much weight you could lose.  Every BODY is different.  But, that’s a whole other post.

Instead, I rather focus on…

What could you lose OUT on in your future? 

The new year is a good time to reflect.

Honestly, I don’t set goals in the New Year.  I set new goals once I achieve a goal or God directs me elsewhere.  Just because a new year begins doesn’t mean either one of these things has happened.

Often, I find myself at the new year REEVALUATING.

Yes, my goals AND reevaluating if what I am doing is getting me closer to my goals or not.

I think this time of year is the perfect time to reflect and renew GOING forward.

So, let’s focus there.

How?

Well, I take 3 steps.  Take them or leave them.  I’m not going to suggest I’m...

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How to Never "Start Over" in 2024

Jan 01, 2024

Can you make it a whole year and never start over on your weight loss journey?

YES! I know you can!

There is only one way to do it though...

Stop giving up.

That’s it.

Because the truth is, if you never “give up” you never have to "start over".

But what does not give up look like?

PLEASE READ THIS CAREFULLY... IT'S NOT BEING PERFECT!

What is it then?

Faith and action.

“The only thing that counts is FAITH expressing itself through love” Galatians 5:6b

Faith = trusting in God and His good plan. Then living it out through acts of love.

 

Think about it.  When have you given up in the past?

  • Not seeing results “fast” enough or the result you wanted (i.e. the scale goes up)
  • Taking an action that you’re disappointed you took (i.e. having a binge)
  • Being filled with doubt that you are capable
  • Becoming distracted and ignoring the initial commitment you made to yourself

All these come down to a lack of faith and love.

Faith is...

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Self-Discipline: The Art to Master the Mindset of Lasting Weight Loss

Nov 15, 2023

Self-discipline is a science and an art.

The science = the action taken.

The art = the mindset to take action.

You need both.

 

My guess, is you've been mainly focusing on the actions… thinking about what you need to do or not do that would make you self-disciplined.  

A really great thing!  But you're missing something.

This is evident if you keep doing the opposite of, what you define as, self-disciplined action.

 

That's how you know you've been missing the art... the mindset of self-discipline.

And the mindset takes practice. 

Just like you can’t expect to paint like an artist the first time you pick up a brush.  

 

Let me help you practice…get better at mastering the art of self-discipline.

 

Here are the 3 mindset shifts to make if you want to have more self-discipline (whether it be with food, exercise, cleaning, work…)

1. God has equipped me to get this done.  I...

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3 Steps to Achieve Long-Term Weight Loss Success

Jan 20, 2023

Top 20 Ways to Lose Weight and Keep it Off

You aren’t new to the weight loss struggle. 

You’ve tried countless diets and exercise routines. You’ve even been successful at shedding some pounds. 

… but those long-lost pounds seem to keep finding their way back to you and you are just plain tired of this seemingly endless battle. 

Friend, you can lose weight and keep it off by learning the top 20 things that no one tells you about how to truly be successful on your journey. 

This is part 16 of a 20-part blog series that will give you a strong foundation of strategy you need to lose weight, keep it off, and start living the life you were born to live! 

Some of what I share will be opposite of what all the diet gurus tell you, so read on with an open and prayerful mind and let God work on you from the inside out of your health and fitness journey! 

Part 16: 3 Steps to Achieve Long-Term Weight Loss Success

“Hunger is all...

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4 Decisions You Have to Make to Lose Weight

Jan 12, 2023

Top 20 Ways to Lose Weight and Keep it Off

You aren’t new to the weight loss struggle. 

You’ve tried countless diets and exercise routines. You’ve even been successful at shedding some pounds. 

… but those long-lost pounds seem to keep finding their way back to you and you are just plain tired of this seemingly endless battle. 

Friend, you can lose weight and keep it off by learning the top 20 things that no one tells you about how to truly be successful on your journey. 

This is part 15 of a 20-part blog series that will give you a strong foundation of strategy you need to lose weight, keep it off, and start living the life you were born to live! 

Some of what I share will be opposite of what all the diet gurus tell you, so read on with an open and prayerful mind and let God work on you from the inside out of your health and fitness journey! 

Part 15: 4 Decisions You Have to Make to Lose Weight

“My kids are picky...

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