SAY GRACE | Forever Weight Loss for Overwhelmed Women, Consistency, Realistic, Mindset Motivation, No Restrictions

Constance Shelby- Dietitian/Weight Loss Expert
  • 5.0 (84)
  • NUTRITION
  • UPDATED WEEKLY

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

  1. 2D AGO

    Mental Clutter- 3 things that are helping me

    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!

    39 min

  2. FEB 24

    You overate, now what?

    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

    29 min

  3. FEB 17

    How we love each other, with my husband, Jess (pt 2)

    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.

    1h 5m

  4. FEB 10

    How we love each other, with my husband, Jess (pt 1)

    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!

    43 min

  5. FEB 3

    Building meals that don't feel like dieting

    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!

    39 min

  6. JAN 27

    Sisters + scale talk: pregnancy weight gain with my sister, Christa

    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.

    1h 22m

  7. JAN 20

    From healing to alignment: what I am leaning into in 2026

    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.

    34 min

  8. JAN 13

    How to make a lifestyle change in 2026

    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!

    26 min
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About

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

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