For the Ones Who've Been Told to Lose Weight (and Keep Failing)

The tried and true weight-loss truths.

Warning:
Today’s post goes out to the body neglecters.
(Obsessors, I know you’re going to read this too, because you like to know anything about weight loss. I get it. Me too. You’re probably doing ALL the things I’m about to talk about—not perfectly, but attentively. What I’d love for you to do with this post is stop and PRAY for your sister on the other side of the body struggle bus - hurting in a different but same way. She feels stuck inside a body that hurts to move and can be publicly shamed for her looks.
And then? Tell the enemy to go to hell and leave you alone.
Sit down in the presence of your enemy and EAT. Feed the girl.

And maybe consider taking a listen to my two part series on Body Image and Our Brain. (link)

Okay. Off soapbox.

Why We’re Talking About Weight Loss Today

Because for many of you, this is a real issue. One you’re living with, not just thinking about.

✨ Get my FREE “Weight Loss Without the Weight of Shame” Worksheet → (link)

The Real-World Wake-Up Call

You hate going to the doctor.
Not just because of the scale, but because of the five minutes they spend scanning your body up and down. And then comes the phrase you can’t forget:

“If you would just lose some weight…”

Gulp.

”Thanks, Doc. I am aware.”

And for many (not all), the doctor isn’t wrong. Nearly 75% of adults in the U.S. are overweight, and 40% of them are considered obese.

It’s no wonder semaglutides (Ozempic-like drugs) are skyrocketing. Desperation is rising.

This post isn’t about whether those drugs are good or bad (we’ll go there another time).
But just so we’re clear: I’m not anti-medication. I’m for the right medication, for the right person, at the right time, for the right reasons.
I’m against medication for everyone, at all times.

When Your Body Starts Speaking

When we carry too much weight, the body fights for us. It cries out with symptoms—those little warning bells that say:

“Something’s off. Please pay attention.”

Things like gas, bloating, joint aches, brain fog, fatigue.
Then, those subtle whispers grow louder into conditions like:

• Blood sugar instability

• Type 2 diabetes

• High blood pressure

• Autoimmune flares

• Alzheimer’s (now being called Type 3 diabetes)

• Chronic pain

• Even cancer

Health experts agree conditions like these usually start 10–20 years before diagnosis.

Symptoms are a mercy gift from God.

They’re not punishment. They’re protection.
They’re the kindness of a God who speaks through the body if we stop listening. Holy Spirit talks not just to our souls but also our bodies because our bodies are designed by God to support life and to be life-giving.

“The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.” – John 10:105

If your doctor—not your mirror—has told you it’s time to lose weight, and you've tried and failed… again and again…let’s uncomplicate the matter by cutting through the online chatter.

Five science-backed basic but powerful practices for weight-loss I stand behind today:

1. Create a Moderate Caloric Deficit (Not Extreme)

• Why it works: You need to burn more energy than you consume.

• Latest insight: Extreme deficits slow metabolism and burn muscle. A moderate deficit (~15–20%) preserves muscle and encourages fat loss.

• Pro tip: Track protein and get curious about nutrient content to avoid under-fueling. For some of you tracking feels like a trap because you associate knowing what’s in your food with dieting. Forget dieting. Get curious because learning is part of being a Christ-follower, a disciple of Jesus. He loves to teach you ALL things. Listen to my audio share in this post. I will expand upon the sticky, tricky subject of calories.

2. Prioritize Strength Training

• Why it works: Lifting weights builds lean muscle, which burns more calories at rest.

• Latest insight: Muscle supports aging, blood sugar regulation, and long-term fat loss.

• Frequency: 3–5x/week with progressive overload.

3. Optimize Protein Intake

• Why it works: Protein curbs cravings, builds muscle, and has a high thermic effect—meaning your metabolism has to work harder to digest, absorb, and process it.

• Latest insight: Aim for 0.8–1.2g of protein per pound of ideal body weight.

• Example: If you’re 200 lbs but your ideal is 150, shoot for ~150g of protein/day.

4. Manage Stress and Regulate Sleep

• Why it works: Cortisol from stress and sleep loss promotes fat storage—especially around the belly.

• Latest insight: People who sleep less than 6 hours lose more muscle than fat—even on the same diet.

• Target: 7–9 hours of sleep; use daily stress-relievers like breathwork, walking, prayer, and somatic practices.

5. Increase NEAT (Non-Exercise Activity Thermogenesis)

• Why it works: Movement outside the gym burns major calories.

• Latest insight: Higher NEAT = higher total burn—even if you never "work out."

• Goal: Aim for 8,000–12,000 steps per day. Get up and move every hour.

Bottom Line: Simple Doesn’t Mean Easy

Not much has changed over my 40-years of health and fitness. Living well requires one to: Move more. Eat enough. Don’t live stressed. Get adequate sleep.

But what I appreciate in this time is the new emphasis on female-specific health and fitness training—like activating and feeding muscle properly, and not starving our way to skinny.

I could talk about this practical stuff for days. (In fact, I will. Keep reading to the end.)

Let’s Get to the Heart of It

If you want to make lasting change, you have to deal with the why behind the struggle.

Why do you keep letting something—anything—enter your body that leaves you feeling worse?

Why is it hard to say yes to life and no to sabotage?

These are the questions of the heart. And that’s where God looks.

Humans do not see what the Lord sees, for humans see what is visible, but the Lord sees the heart.” 1 Samuel 16:7

For my auditory processors, my walk-and-talk friends, here’s my verbal summary with some personal elaboration on this post.

🥰Invitation 🥰

If this post intrigued you and got you thinking again about taking another shot (not that kind of shot) at weight-loss, but this time in a very life-giving, getting after your heart, kind of way, join me for Embodied: four-weeks of practical, science-backed, theologically sound health coaching with me. → (link)

This coaching time with me is only $67 for four-weeks! Sign ups close in 8 days! Coaching starts Sunday, June 8th. This is my personal invitation to you, my Substack gang! It would give my good body LIFE to see your beautiful face there.

Coaching with me is about hearing from the Lord for yourself regarding your good body’s health needs—while also listening to me get rowdy about who you are in Christ, and the practical, science-supported things we now know women’s bodies need. And the last thing we need? To stress about our bodies like they’re problems to solve.

Ask anything ↓

His love,

Alisa