Claim OwnershipSAY GRACE | Forever Weight Loss for Overwhelmed Women, Consistency, Realistic, Mindset Motivation, No Restrictions
Subscribed: 5Played: 205
Subscribe
© Copyright 2023 All rights reserved.
Description
Losing weight while juggling 100 other things in your life can feel overwhelming and impossible. While weight loss is totally worth it once you get there, the in-between can feel kind of blurry.
Lasting weight loss happens for those who will accept that life isn’t going to look perfect, but still try their best anyway.
In this weekly show, Constance Shelby, a mom, wife, registered dietitian, and weight loss expert brings real-life talk about the things that hinder and help your weight loss journey.
From food to faith to family and anything in between, she answers questions on weight loss and teaches you how to Say Grace through the tough stuff.
Topics include:
💗Weight loss as a busy mom,
💗Consistency so you stop starting over,
💗Enjoying all foods (no restrictions!),
💗Losing weight in a way that isn't overwhelming,
💗Cutting the diet culture noise,
💗Overcoming hopelessness about your body,
💗The mindset for lasting weight loss,
💗Accepting grace in the chaos,
💗Self-confidence regardless of size,
💗How to stay motivated,
💗Health and habits that fit your real life,
💗Fat loss that lasts for good.
Next steps:
Click the follow button so you never miss an episode!
Get my free guide to losing weight eating foods you love: https://www.perfectfitnutrition.com/5-ways-page/
Visit the website: https://perfectfitnutrition.com/
Contact us: support@perfectfitnutrition.com
136 Episodes
Reverse
So many women are searching for the one thing that will finally make weight loss work.
A better plan.
A new program.
The right foods.
The perfect routine.
And right now, with pills and shots being the loudest answers out there, it’s easy to believe the solution must be something outside of you.
But in this episode, I’m sharing the one thing you actually need for successful weight loss, and why constantly seeking more information might be the very thing keeping you stuck.
We’ll talk about why going “all in” often backfires, how the constant noise around weight loss creates overwhelm, and why the starting point for real progress has to come from within.
If you’ve been feeling stuck, confused, or overwhelmed by all the weight loss advice out there, this episode will help you slow down, clear the chaos, and find the next right step.
.
.
Ready to STOP the weight loss noise and stay consistent in your weight loss?
Join Consistency over Chaos Week- a free week dedicated to cutting the noise and taking control of your weight loss.
Finally lose weight in a lasting way that feels manageable and peaceful alongside!
🔗sign up for free now- https://www.perfectfitnutrition.com/coverc/
Do you feel like you are doing everything “right,” but weight loss still feels harder than it should?
I am seeing this more and more by the day...
and chronic stress and anxiety may be the problem.
In this episode, I am diving in on how living in constant fight-or-flight affects:
your body,
your hunger hormones,
your cravings,
and your ability to stay consistent with weight loss.
You’ll learn why cortisol, poor sleep, and mental overload can make even simple choices feel exhausting!
Plus I share my top 5 things to try instead, so that you lower your stress and start seeing the fat loss!
.
.
Ready to STOP the weight loss noise and stay consistent in your weight loss?
Join Consistency over Chaos Week- a free week dedicated to cutting the noise and taking control of your weight loss.
Finally lose weight in a lasting way that feels manageable and peaceful alongside!
🔗sign up for free now- https://www.perfectfitnutrition.com/coverc/
Referenced episode: Ep 52: Circadian Rhythm + Weight Loss
Mental clutter is so widespread in today’s culture, and I am watching it constantly consume and distract women from doing the things they desire most.
I am a victim of this just the same!
On this episode, I am sharing the top 3 things that are helping me to cut the noise and remove the mental clutter in my day to day so that I can focus on what matters most.
Listen in to hear how I am:
Starting the day intentional and aligned,
Carving out pockets throughout the day,
And consciously shutting it down at night
so that I am able to stay more present and less cluttered!
It happens to everyone, but sometimes it can feel like it’s just you.
The shame of overeating can feel so heavy and overwhelming that it makes you feel hopeless for even trying.
But you have to know that you are not alone.
What happens after the overeat is usually the worst part and on today's episode I give you all the steps for what to do after an overeat so that you STOP the spiral1
We are back with Part 2 of our love chat with my husband, Jess!
On Part 1, we shared the behind-the-scenes of our relationship and details on how we have grown since then.
But today, we are diving in deeper on the specifics of different areas of our marriage that we feel are important for loving each other well.
We talk through our non-negotiables, how intentional time together has shifted over the years, and why communication, presence, and flexibility are super important.
We also dive in deep on the mental load so many women carry, and how resentment can quietly build when expectations aren’t talked about.
Plus, we share some of our communication tools, acts of service, and simple tips to keep love alive through changing seasons.
We truly are just a normal couple trying to navigate our lives and relationship well, so tune in to this episode for a relatable conversation on the changes that have made our relationship stronger, healthier, and far more connected than it’s ever been.
In honor of Love month, I brought my husband back on the pod to talk about all things LOVE!
Reaching health and weight loss goals is nearly impossible when you feel like your relationships are broken, so this topic is just as important as any other here at Say Grace!
I often get asked about Jess and my story, as well as how we do things in our relationship. So, in this two-part episode, we are sharing all the details!
On Part One, we share the behind-the-scenes of our relationship, including how we met, college breakups, early marriage struggles, money stress, and learning how to communicate before and after saying “I do.”
We share our honest look at how much growth, humility, grace, and effort it has taken to build the marriage we have today.
And don't forget to come back next week, when we dive deeper into specific areas of our relationship now, like communication, intimacy, fun, and a whole lot more!
If weight loss food starts to feel boring or gross, we will quickly avoid it like the plague.
So on today's episode, I am sharing seven practical ways to build meals that keep you full, taste great, and support sustainable weight loss.
From food suggestions to mindset techniques to how to keep your favorite treats, tune in to this episode for tons of ideas and strategies to keep your weight loss food fun and delicious while also staying full!
On today's episode of Say Grace, I sat down with my sister Christa, and we talked allll things pregnancy and weight gain!
While pregnancy is such a blessing, the toll it takes on our bodies and minds is often overlooked.
From being uncomfortable, to social media pressures, to postpartum body issues, to preparing for the life change in it's entirety, we dive in deep on all the struggles that come with pregnancy and the approaches we have taken to navigate them.
Not only do we discuss weight gain during pregnancy, we dive deep into Christa's infertility journey that led to her sweet miracle baby!
This episode is such a real and raw one and even if you aren't pregnant right now I know you can relate to conversation.
2025 was a wild year. And while I was not prepared for what to expect, I am so thankful it happened.
After spending so much time focused on regulation and how to lower my anxiety, I finally feel renewed and ready to take on life again! Instead of focusing on "fixing" like I did in most of 2025, I feel like 2026 is a time for growing!
With so much change ahead, I must be intentional about how I approach this year and on this episode I share with you how I plan to do it!
Some of my words of focus for 2026 are:
growth
slowing
fuel
discipline
alignment
and contentment.
And on today's episode I am diving deep on each of these and how I plan to lean in on them.
Weight loss is always a goal at the beginning of the year, but I want you to make 2026 the year that you actually keep it off.
To lose weight without the regain, you have to create habits that you can actually keep- it has to be a lifestyle change.
And on today's episode I am sharing my top 4 ways to make a change that sticks in 2026!
Listen in for 4 powerful focuses that will not only help you lose the weight this year, but keep it off for good!
The New Year is upon us and I want to see you succeed in 2026!
In this episode I am sharing my top 5 tips to ensure that you start your New Year goals off right, so that they actually stick this time!
You are done with setting goals that you never actually achieve- let's make 2026 your best year yet!
.
.
For more help losing weight realistically, join me for my FREE upcoming class on how to Shed fat for good in 2026!
Sign up here!
https://www.perfectfitnutrition.com/sf-webinar/
.
.
Have you gotten your Fruitful goal journal? It is designed to help you not only reach your goals this year, but stay aligned with the Lord in the process!
Grab it here👇
https://www.perfectfitnutrition.com/product/fruitful-goal-journal/
On today's episode, I am so excited for you to hear this conversation with my sweet friend Lisa Vee!
Lisa is a former corporate sales leader turned women's confidence coach, and she shares the details on how she completely shook up her life to become the person she is today.
We talk about:
-eating disorder recovery,
-divorce,
-motherhood and how it reshaped her,
-and the work she does to help other mompreneurs and birth workers completely shift their lives.
Lisa's experience required letting go of control and stepping into confidence, even when the world was telling her the opposite. We talk practically about how this looks in her day-to-day and the constant mindset work that comes with it.
The pain and growth through Lisa's transformation is what has allowed her to build a business and live a life that reflects complete authenticity today.
If you need a dose of encouragement or relatability, I highly recommend tuning into this inspiring episode!
If you have listened this year, then you know that I went through some health changes as well as some major life changes in 2024 and 2025. I have given you bits and pieces, but today Jess and I are sharing the entire story.
The way I had been living and managing stress my entire life began to affect my health. And my health pushed me to a limit that I could no longer ignore at the end of 2024. I have spent the majority of the past year working on myself and relearning how to face everything differently, and we give you a peek in on that journey.
This one is a little different from my norm, as we just unload the real and raw truths of what has happened over the past year.
If you need encouragement and relatability in the midst of a life that feels so overwhelming, this is the episode for you. Join me as I talk through my journey to total surrender and obedience and how it has changed the way I view and do everything.
We are in the midst of the holiday season, and more than anything I want to help you wake up January 1st without saying "what have I done?" about your weight loss!
So in today's episode, I am sharing my top 10 practical tips to handle holiday parties and family meals without the guilt or extra weight.
Topics include things like setting your season goals, managing family dynamics, practicing boundaries, and using simple tactics like drinking water, taking a lap, using a plate, and checking in with your body to keep you between the lines when eating foods that are outside of your norm.
Tune in to this episode for a good checklist on how to face the holiday foods without the weight gain!
In this episode of Say Grace, I sit down with mother-daughter duo Pam and Emma to talk honestly about their long journey with weight loss. Weight loss has been a part of each of their lives for as long as they can remember, but nothing has felt sustainable until now.
We talk about how they support each other in the day-to-day, practical strategies that worked for them, how to stay on track through travel, holidays, grief, and busy seasons, and why accountability and a real-world program made all the difference!
Join us on this episode for an honest conversation about navigating weight loss and real life!
We are back with Part 2 with PFN Team Dietitian Stacy, talking about the shift in weight loss culture and several things that are contributors.
Today, we dive deeper into how social media can shape expectations through things like:
AI and unrealistic perceptions,
The misuse of information that sets us up to fail
too much noise that can magnify shame.
But, social media has not just negatively impacted our weight loss culture. We mention several benefits to social media and how it empowers women in their weight loss.
I also spend some time diving into my journey with rest and why it matters in weight loss and overall health.
Join Part 2 today for all the real talk with Stacy and I!
On this two-part episode, I have Team Dietitian, Stacy, on and we dive deep into weight loss culture and how it has shifted over the years.
From perception to recommendations, nothing is the same in the weight loss space.
Today we cover topics like:
Two main paths for weight loss mindset
Old fad diets
Shifts in social pressures
The impact of GLP-1 use
How other changes in society have reshaped how people look at weight loss
and so much more!
Tune in today for a relaxed conversation about weight loss trends with two weight loss experts!
In today’s episode, I am sharing some of my biggest struggles in my day-to-day life.
I know that most days you come here seeking expertise, but I think it is important that I often remind you that I have major struggles just like you.
Relating with others can be so empowering and be the encouragement that we need to just. keep. going. and it is part of my mission to always be totally transparent with you.
From ADHD, overstimulation, friendships, insecurity, people-pleasing, and fear of the unknown, I am still very much battling obstacles daily!
No one is without difficulties and no amount of success or wisdom will change that.
BUT.
We do get better at holding it all over time.
So today, I am sharing more of my personal struggles and talking through how I am navigating it all.
A few months ago, we got a gut-wrenching anonymous post in our PFN Weight Loss community.
The overwhelm that she felt as a mother and wife, plus the pressure she was holding to lose weight became unbearable, so she reached out for support.
The response was so powerful that it brought tears to my eyes.
Today I am sharing the post and my six point response in detail. Because I know that if one of my own clients felt this way about weight loss, there are so many other women out there who do, too.
If the thought of weight loss brings shame, overwhelm, or exhaustion to mind, you do not want to miss this episode.
.
.
Get your copy of the Fruitful Goal Journal to help you align your goals with God's plans!
https://www.perfectfitnutrition.com/product/fruitful-goal-journal/
Ann Lauren is a long-time PFN turned PFN+ client who is now down 34 pounds and counting!
On Part 1, we dove in on her weight loss struggles and began discussing her journey into motherhood, ending on an emotional note about surrender.
On today’s episode, we pick up there with her weight gain during pregnancy, the weight loss struggle afterwards, and the changes she made that finally created a consistent and doable weight loss habit.
Ann Lauren gets detailed in her approach to weight loss and you will see it is far from perfect, but it works!
If you have ever felt like you are constantly starting and stopping in your weight loss, this is the episode for you!
Comments
Download from Google Play
Download from App Store
United States