Redefine You

❌Myth Busting❌

🙅Myth: Calories in vs calories out is the only thing that matters when it comes to weight loss.

✅Answer: Hand's up, who's heard this before? It's a super common line used by loads of people in the fitness/diet industry. Looking at your calories is part of weight loss but hearing this isn't helpful. There are lots of different factors like genetics, environment, medical conditions and hormones that can make weight loss much harder for some.

Are you a calorie counter? Let us know in the comments!

What's the hardest thing about losing weight for you? 👇

We find a lot of our members have previously struggled due to a lack of support. Losing weight is much more than what you eat - no matter what you might think!

Having a support system around you is key - we all need help sometimes. We know losing weight is hard and that's why our healthcare professionals are always on hand for support regardless of what your goals are. On top of 1-1 support from our dietitians, we also offer small group check-ins for members sharing the same journey. Redefine You also have a larger private Facebook group for all members where tips, recipes and ideas are shared to keep you inspired and motivated!

Do you have a good support system around you? If not, join ours!

How do I keep the weight off once I've lost it?

The answer you're looking for is our Sustain Membership! This has been developed by our dietitians using the latest scientific research to ensure you can make long-lasting changes and maintain your new weight.

Leave 'yo-yo' dieting behind & let us continue to fully support you following our Start With Six plan. This step of your journey is all about reintroducing nutritional food, maintaining your lifestyle changes and educating you to ensure you keep the results you have worked so hard to achieve.

Learn more about our Sustain Membership now: https://rfr.bz/f3lnvct

Our clients before & after images speak for themselves!🙌 These were taken only 6 weeks apart & what an amazing transformation?!

👉Start weight: 123.06kg
👉End weight: 104.326kg
👉Start waist circumference: 133cm
👉End waist circumference: 114cm

Not only can we help you lose weight & learn how to keep it off for good, but we can help improve your energy levels, fitness & mobility as well as reduce your risk of chronic diseases linked to being overweight.

Begin your Redefine You weight loss journey today by filling in your details for a no-obligation chat with one of our NHS registered dietitians, Veronica & Stuart: https://rfr.bz/f3ll4sf

Has Blue Monday taken its toll on you? Take control of your feelings and turn this Blue Monday into an opportunity to change your mindset! Follow our tips to make this Monday a little less blue:

❤️Write down 3 things you are grateful for
❤️Move your body for 10 minutes
❤️Call a loved one for a chat
❤️Tidy up your space and relax for as long as you can

The rest is over to you - you can do it! Comment below how you change your mindset when you're feeling blue?

"Weight loss made simple" - this is exactly what we are all about!

We're sure we can all agree there's so much misinformation out there about weight loss. It makes it difficult to know what advice you can trust and what advice you should ignore 🤔 We're here to cut through misinformation with hard facts using science, making losing weight a little easier (and more understandable!)

We believe in using tried and tested weight loss strategies from successful scientific trials​ to suit each and every one of our members​. That's why Redefine You actually works🙌

Get in touch for more info now: https://rfr.bz/f3k8t0o

Did you know you can reverse type 2 diabetes?

Here at Redefine You, we're dietitians with over 19 years' combined experience and specialise in Diabetes Prevention and Weight Management. There are many different ways to get your diabetes under control and have health back on your side.

Visit us to learn more about how we can help you today: https://rfr.bz/f2mrfmx

Dieting can be a hard and emotional journey - we get it. But what would you say if you could get fast results that are long-lasting and the start of lifelong change?

That's exactly what our Start with Six programme offers - a better version of yourself in only six weeks!🤝 Our research-based programme will help you kick-start your weight loss journey with our NHS dietitians and includes:

✅ A diet replacement plan
✅ Friendly live workouts
✅ Weekly check-ins
✅ 1-1 support with your dietitian
✅ Access to our private Facebook group

Begin your Redefine You weight loss journey today: https://rfr.bz/f3k4tsp

𝐌𝐚𝐤𝐞 𝐡𝐮𝐠𝐞 𝐜𝐡𝐚𝐧𝐠𝐞𝐬 𝐢𝐧 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐢𝐧 𝐣𝐮𝐬𝐭 𝟔 𝐰𝐞𝐞𝐤𝐬!
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The weight loss results you can see from our members are AMAZING in such a short space of time. Yet, transformation pictures don’t give us the full picture!
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What you don’t see are the increases in self-confidence, energy, sleep, confidence in food choices, motivation, the list is endless!
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We have 3 spaces on our 6-week programme so if you want to join our community, send us a DM with the word ‘six’ and we will send you more information.
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𝑰𝒇 𝒚𝒐𝒖 𝒂𝒏𝒔𝒘𝒆𝒓𝒆𝒅 𝒚𝒆𝒔 𝒕𝒐 𝒂𝒏𝒚 𝒐𝒏𝒆 𝒐𝒇 𝒕𝒉𝒆𝒔𝒆 𝒒𝒖𝒆𝒔𝒕𝒊𝒐𝒏𝒔, 𝒘𝒆 𝒄𝒂𝒏 𝒉𝒆𝒍𝒑 𝒚𝒐𝒖!

We are 2 Registered Dietitians who specialise in weight management and diabetes. With over 10 years of experience under our belts, we know exactly how to help you, using the most up-to-date, evidence-based advice.

If you would like to hear more about how we can help you, drop a ☎️ symbol into our DMs and we will be in touch to arrange a free information call. We can’t wait to help you to achieve your goals, whatever they may be!

𝔻𝕚𝕒𝕓𝕖𝕥𝕖𝕤 𝕚𝕤 𝕟𝕠𝕥 𝕕𝕚𝕣𝕖𝕔𝕥𝕝𝕪 𝕔𝕒𝕦𝕤𝕖𝕕 𝕓𝕪 𝕖𝕒𝕥𝕚𝕟𝕘 𝕥𝕠𝕠 𝕞𝕦𝕔𝕙 𝕤𝕦𝕘𝕒𝕣

Diabetes can be caused by lots of things
✅ weight gain, particularly around the middle
✅ having a high BMI
✅ family history of diabetes
✅ ageing
✅ steroids
✅ ethnicity e.g. being of Middle Eastern or South Asian origin

It is not directly caused by:
❌ a diet high in sugar

Instead, a diet high in sugar can cause weight gain, which in turn can increase your risk of type 2 diabetes.

This means that you can stop shying away from carbohydrates - health is all about balance! Losing weight through following a healthy, balanced diet is the key to diabetes prevention 🔑

For more information, DM the words ‘diabetes prevention’ and we will message you back.

𝐖𝐞 𝐥𝐨𝐯𝐞 𝐨𝐮𝐫 𝐜𝐥𝐢𝐞𝐧𝐭𝐬! 𝐓𝐡𝐞𝐲 𝐚𝐛𝐬𝐨𝐥𝐮𝐭𝐞𝐥𝐲 𝐬𝐦𝐚𝐬𝐡 𝐢𝐭 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐭𝐡𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬 𝐭𝐡𝐞𝐲 𝐰𝐚𝐧𝐭!
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We want to help support you by giving you the tools you need to succeed. We don’t tell you exactly what to do because it doesn’t work! That’s why most diets FAIL.
We help you to understand your body, your habits, your triggers and how to eat to achieve your goals.
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We have our next online group intake starting on Monday 13th September. We want to help you if any of these sound familiar:

🔹You’ve tried dieting in the past but struggled to maintain your results
🔹You struggle to fit in exercise
🔹You want to learn how to make changes that don’t impact your day to day life
🔹You still want to enjoy special occasions/eating out
🔹You want to stop feeling guilty after eating food

DM us to find out more and remember you can still enter our competition if you join us before the intake!
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People with type 2 diabetes can include carbs in their diet... in fact we encourage it 🙌

There is a lot of confusion surrounding carb intake in people with type 2 diabetes, with many believing that they should be following a keto diet. However, this is not necessary. There are LOTS of reasons we should all be consuming carbs, but here are just 5 of them...

- Carbs are found in fruit, milk, yoghurts and whole grains which provide vitamins and minerals essential to health
- Carbs are your main source of energy. Without them you can feel drained and lethargic
- Carbs fuel the muscles providing the energy you need to exercise with enough intensity to improve your diabetes control
- Carbs fuel the brain, helping you to concentrate for longer and harder at work and during activities of daily living
- Carbs contain fibre which are essential for gut health, improving cholesterol and improving diabetes control

They key is to find balance and yo consume the right sources of carbohydrate in the right quantities. Please drop us a DM with the words ‘carb confusion’ if you would like to learn more about including carbs as part of your diet

𝗪𝗲 𝗮𝗿𝗲 𝗴𝗶𝘃𝗶𝗻𝗴 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗰𝗵𝗮𝗻𝗰𝗲 𝘁𝗼 𝘄𝗶𝗻 𝗮𝗹𝗹 𝗼𝗳 𝘁𝗵𝗲 𝗮𝗯𝗼𝘃𝗲 (𝘄𝗼𝗿𝘁𝗵 𝗼𝘃𝗲𝗿 £𝟭𝟬𝟬) 𝗯𝘆 𝗷𝗼𝗶𝗻𝗶𝗻𝗴 𝗼𝘂𝗿 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆!

𝙏𝙤 𝙗𝙚 𝙞𝙣 𝙬𝙞𝙩𝙝 𝙖 𝙘𝙝𝙖𝙣𝙘𝙚 𝙤𝙛 𝙬𝙞𝙣𝙣𝙞𝙣𝙜:

1. Message us with the word ‘WIN’

2. We will then send you a coaching form to find out more about you and your goals

3. We will book a call with you to discuss the programme in more detail

4. If we are a good fit, we will sign you up for 2 months coaching (£99.99/m), which includes:

✅Unrivalled support from 2 Dietitians and Personal Trainers with fortnightly check-ins including healthy eating, habit building and lifestyle education

✅Tailored home/gym workout plans, calorie and protein targets based on your goal

✅Access to our easy-to-use result tracking app to keep you accountable (includes weight tracker, 'how to' workout videos, coaching texts)

✅MyFitnessPal diary feedback fortnightly (we can see what you enter in real-time)

✅Weekly Facebook Lives on topics chosen by our members

Our online coaching programme is for you if you have tried other weight loss/fitness programmes but struggled and you want to:

🔹Lose weight healthily and keep it off

🔹Improve your relationship with food

🔹Learn how to eat your favourite foods without guilt

🔹Receive personalised home or gym workout plans based on your goals

🔹Have regular contact and accountability with weight loss and lifestyle specialists

The programme will be capped at a maximum of 10 people as we like to be able to give everyone our full attention!

💥 𝗠𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗾𝘂𝗶𝗰𝗸, 𝘀𝗽𝗮𝗰𝗲𝘀 𝘄𝗶𝗹𝗹 𝗴𝗼 𝗙𝗔𝗦𝗧💥

The programme will start on Monday 13th September 2021 and entries will not be counted after this date.

The winner will be selected at random on 14th October 2021! U.K. entries only.

𝗠𝗲𝗺𝗯𝗲𝗿 𝗥𝗲𝘀𝘂𝗹𝘁𝘀! 𝟯𝘀𝘁 𝟰𝗹𝗯𝘀 𝗱𝗼𝘄𝗻 𝗶𝗻 𝟰 𝗺𝗼𝗻𝘁𝗵𝘀🙌🏽
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Scott has managed to drop 2 uniform sizes both in his trousers and shirts! This uniform used to be tight on him and his new one is becoming loose now too🔥
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Amazing effort from Scott over the last few months. Not only in his weight and waist but his confidence, energy and health have all massively improved!
He’s now making it to the gym on his own with a structure in place💪🏽
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Our next group intake starts on 13th September with a maximum of 10 members so we can give everyone our full attention!
We are currently giving all our members the chance to win a £50 Amazon voucher, a Redefine You hoody and a Weight Loss bundle just for being a part of our community! Great time to join us🙏🏽
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DM us if you’d like more information!
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𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝘆𝗽𝗲 𝟮 𝗱𝗶𝗮𝗯𝗲𝘁𝗲𝘀, 𝗻𝗼 𝗳𝗼𝗼𝗱𝘀 𝗼𝗿 𝗳𝗼𝗼𝗱 𝗴𝗿𝗼𝘂𝗽𝘀 𝗮𝗿𝗲 𝗼𝗳𝗳 𝗹𝗶𝗺𝗶𝘁𝘀!

A lot of people with type 2 diabetes have either eliminated certain foods from their diet or are restricting certain food groups - usually carbohydrates!

It’s still ok to have carbohydrates when you have type 2 diabetes, in fact, we encourage it! You can also have a little bit of what you fancy, there is no need to completely eliminate any foods from your diet!

The key is knowing how to balance your diet.

If you have type 2 diabetes or have been told that you are at risk of type 2 diabetes, are over-restricting your diet and don’t know where to start, drop us the word BALANCE into our DMs and we will help you. Do you know someone that could do with our help? Tag them in this post!

𝗪𝗲 𝗮𝗿𝗲 𝗴𝗶𝘃𝗶𝗻𝗴 𝘆𝗼𝘂 𝘁𝗵𝗲 𝗰𝗵𝗮𝗻𝗰𝗲 𝘁𝗼 𝘄𝗶𝗻 𝗮𝗹𝗹 𝗼𝗳 𝘁𝗵𝗲 𝗮𝗯𝗼𝘃𝗲 (𝘄𝗼𝗿𝘁𝗵 𝗼𝘃𝗲𝗿 £𝟭𝟬𝟬) 𝗯𝘆 𝗷𝗼𝗶𝗻𝗶𝗻𝗴 𝗼𝘂𝗿 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆!

𝙏𝙤 𝙗𝙚 𝙞𝙣 𝙬𝙞𝙩𝙝 𝙖 𝙘𝙝𝙖𝙣𝙘𝙚 𝙤𝙛 𝙬𝙞𝙣𝙣𝙞𝙣𝙜:

1. Comment ‘WIN’ on this post

2. We will then send you a coaching form to find out more about you and your goals

3. We will book a call with you to discuss the programme in more detail

4. If we are a good fit, we will sign you up for 2 months coaching (£99.99/m), which includes:

✅Unrivalled support from 2 Dietitians and Personal Trainers with fortnightly check-ins including healthy eating, habit building and lifestyle education

✅Tailored home/gym workout plans, calorie and protein targets based on your goal

✅Access to our easy-to-use result tracking app to keep you accountable (includes weight tracker, 'how to' workout videos, coaching texts)

✅MyFitnessPal diary feedback fortnightly (we can see what you enter in real-time)

✅Weekly Facebook Lives on topics chosen by our members

Our online coaching programme is for you if you have tried other weight loss/fitness programmes but struggled and you want to:

🔹Lose weight healthily and keep it off

🔹Improve your relationship with food

🔹Learn how to eat your favourite foods without guilt

🔹Receive personalised home or gym workout plans based on your goals

🔹Have regular contact and accountability with weight loss and lifestyle specialists

The programme will be capped at a maximum of 10 people as we like to be able to give everyone our full attention!

💥 𝗠𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘆𝗼𝘂’𝗿𝗲 𝗾𝘂𝗶𝗰𝗸, 𝘀𝗽𝗮𝗰𝗲𝘀 𝘄𝗶𝗹𝗹 𝗴𝗼 𝗙𝗔𝗦𝗧💥

The programme will start on Monday 13th September 2021 and entries will not be counted after this date.

The winner will be selected at random on 14th October 2021! U.K. entries only.

Which of these foods contains the most calories and which contains the least?? Comment your answer below before scrolling down to find out....

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Answer: they all contain 100 calories!

What are the main messages of this post?

- You can easily cut 100kcal out of your diet (or more) every day without it having a negative effect on your hunger levels (e.g. by cutting out the oil or butter)
- Portion size matters! If you like to spread butter thickly onto your toast of freely add oil to the pan without measuring it you could easily add several hundred calories to your meal without even thinking about it.
- You can get more bang for your buck out of 100kcal by filling up on larger portions of nutritious foods such as salad or lean meats
- Waiting half an hour after your meal to decide whether you really want that scoop of ice cream for desert could have a big effect on your calorie intake over the course of the week 🙌

Watch this space for more nutrition tips!

𝑫𝒊𝒅 𝒚𝒐𝒖 𝒌𝒏𝒐𝒘, 𝒕𝒚𝒑𝒆 2 𝒅𝒊𝒂𝒃𝒆𝒕𝒆𝒔 𝒄𝒂𝒏 𝒃𝒆 𝒑𝒖𝒕 𝒊𝒏𝒕𝒐 𝒓𝒆𝒎𝒊𝒔𝒔𝒊𝒐𝒏?

The above guidance can help you to put type 2 diabetes to bed 👊 although remission is not always guaranteed, following these points will significantly improve your diabetes control and health... so either way it’s a win-win situation!

Not sure where to start? Drop us a DM with the words ‘reverse my diabetes’ and we will give you a free information call to tell you all about our diabetes remission programme.

𝘿𝙤 𝙮𝙤𝙪 𝙚𝙫𝙚𝙧 𝙛𝙚𝙚𝙡 𝙜𝙪𝙞𝙡𝙩𝙮 𝙛𝙤𝙧 𝙚𝙖𝙩𝙞𝙣𝙜?
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Does this sound like you:

“Oh well, I’ve ruined my diet. May as well eat whatever I want and start again on Monday”.

Once you realise there’s no such thing as a perfect diet, this pressure you place on yourself will stop!
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In order for any progress (weight loss, performance, muscle gain) to be SUSTAINABLE, you need to be consistent and patient.
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This means you CAN and should attend nights out with your friends, dinner out with your family and go to your friends wedding without guilt!
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If you want help with learning sustainable eating and lifestyle habits, get in touch. We would love to help you with our online coaching🙌🏽
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Member Progress!
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🔹2st 8lbs (17.8kg) weight loss
🔹17cm (6.5 inches) down on waist
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John has been with us for 6 weeks now and his dedication has been nothing short of INCREDIBLE.
Massive shift in confidence, energy and even his posture!
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He’s been smashing his new workout programme and enjoying the structure that comes with it.
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“It’s the easiest diet I’ve ever been on”
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Now we keep pushing to support John to reach his new goals and achieve lasting sustainable weight loss🙌🏽
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Want to work with us? Click the link in our bio and fill out our coaching application so we can get back to you!
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ᴛʜᴇʀᴇ ɪꜱ ꜱᴛʀᴏɴɢ ᴇᴠɪᴅᴇɴᴄᴇ ᴛʜᴀᴛ ɪɴᴄʀᴇᴀꜱɪɴɢ ʏᴏᴜʀ ꜰɪʙʀᴇ ɪɴᴛᴀᴋᴇ ᴄᴀɴ ʀᴇᴅᴜᴄᴇ ʏᴏᴜʀ ʀɪꜱᴋ ᴏꜰ ᴛʏᴘᴇ 2 ᴅɪᴀʙᴇᴛᴇꜱ, ʜᴇᴀʀᴛ ᴅɪꜱᴇᴀꜱᴇ ᴀɴᴅ ꜱᴏᴍᴇ ᴛʏᴘᴇꜱ ᴏꜰ ᴄᴀɴᴄᴇʀ ᴀɴᴅ ɪᴍᴘʀᴏᴠᴇ ʏᴏᴜʀ ᴅɪᴀʙᴇᴛᴇꜱ ᴄᴏɴᴛʀᴏʟ ɪꜰ ʏᴏᴜ ᴀʀᴇ ᴀʟʀᴇᴀᴅʏ ᴀꜰꜰᴇᴄᴛᴇᴅ ʙʏ ᴛʜᴇ ᴄᴏɴᴅɪᴛɪᴏɴ. ɪᴛ ᴄᴀɴ ᴀʟꜱᴏ ʜᴇʟᴘ ᴜꜱ ᴏɴ ᴏᴜʀ ᴡᴇɪɢʜᴛ ʟᴏꜱꜱ ᴊᴏᴜʀɴᴇʏ 🙌

How does it do this?
- Fibre slows down the rate at which carbohydrates are broken down to glucose and absorbed into the bloodstream meaning that we see a smaller more steady peak in blood glucose levels rather than a sharp spike
- It keeps us feeling fuller longer, reducing our overall calorie intake
- The mechanisms by which fibre reduces our risk of type 2 diabetes are not fully known or understood but studies show this to be the case
- It helps to ‘mop up’ cholesterol in our bloodstream to reduce our cholesterol levels
- When it is digested in the large is testing it produces fatty acids which help to keep the gut healthy

Read above to see how you can make some easy swaps to increase the amount of fibre in your diet to help you to lose weight and improve your overall health.

ᴡᴏʀʀɪᴇᴅ ᴀʙᴏᴜᴛ ᴅᴇᴠᴇʟᴏᴘɪɴɢ ᴛʏᴘᴇ 2 ᴅɪᴀʙᴇᴛᴇꜱ? ᴛʜᴇʀᴇ ᴀʀᴇ ʟᴏᴛꜱ ᴏꜰ ᴛʜɪɴɢꜱ ʏᴏᴜ ᴄᴀɴ ᴅᴏ ᴛᴏ ʀᴇᴅᴜᴄᴇ ʏᴏᴜʀ ʀɪꜱᴋ 🙌⬆️

That list may seem overwhelming but just picking one thing on the list and working on that until it becomes a habit can reduce your risk. Then, when that habit it well integrated into your life, pick another from the list and work on that and watch your risk reduce even further 🙌 The key is just to get started and the rest will fall into place with time.

At Redefine You, we can help you to establish the changes that need to be made to reduce your risk and prioritise them. Drop us a DM with the words ‘GET STARTED’ if you want to know how we can help you.

Yesterday we talked about some of the risk factors for type 2 diabetes. Did you know that any of the risk factors above CAN be changed? If changing just one of those risk factors can reduce your risk of developing type 2 diabetes, just imagine what changing several of those risk factors could do for your health 😍

It can be hard to know where to start or how to get started. If you would like guidance, drop us a message and we would be delighted to help you!

If you or a loved one would like to know more about your risk of type 2 diabetes and how to prevent it, don’t be afraid to reach out to us!

We are Dietitians specialising in weight management and diabetes and we can assess your level of risk and the best way to prevent or delay the progression to type 2 diabetes!

We’ve got you!

For more information, drop us a DM and we will get back to you!

Reasons not to eat back your exercise calories ⬆️

Fitness trackers are a GREAT tool to use to motivate you, encourage you to get competitive with your friends and remind you to keep moving throughout the day.

However, lots of studies have found them to be in accurate when it comes to tracking calories burned during exercise, step count and heart rate. This is one of the reasons that we don’t recommend eating back calories burned during exercise as you could end up eating back more than you have truly burned.

As part of our programmes we do the hard work so that your fitness tracker doesn’t need to! We calculate your energy needs for weight loss taking into account your exercise levels.

To find out more about what else we offer in our programmes, drop us a and we will be happy to chat to you!

Did you know your body processes carbs in the same way no matter what time of day you eat them? Carbs are not automatically stored as fat if you eat them just before bed.

If you want to learn more about nutrition you have come to the right place! At Redefine You we provide structured nutrition education at each of our check-ins and weekly Facebook lives! If you want to learn how to nourish your body, lose weight and achieve optimal health, drop a 🙋‍♀️in our DMs and we will give you a free phone call to tell you more about what we offer and how we can help you unleash the secret to smashing your health and fitness goals once and for all!