NKD Nutrition

03/09/2026

If your weight-loss strategy requires you to be miserable, exhausted and “perfect”… it’s probably not as sexy as you think 👀

There’s a lot of advice around weight loss that sounds productive.

Eat less.
Skip meals.
Cut out carbs.
Be “good” all week.
Start again Monday.
Do extra exercise because you ate something you enjoyed.

But none of that is what creates sustainable results.

Eating enough throughout the day so you’re not ravenous by 4pm

Planning for your busy days instead of hoping you’ll make good choices when you’re exhausted

Enjoying meals out, chocolate and wine while still making progress

Learning how to manage weekends without needing a Monday reset

Getting back to normal after an off-plan meal instead of compensating for it

Checking in even when you’ve had a rubbish week

Focusing on consistency rather than trying to be perfect

Building a way of eating that you can actually maintain once you’ve lost the weight

Weight loss shouldn’t require you to become a completely different person.

It should teach you how to make better choices within the life you already have.

And THAT is sexy. 😉

02/09/2026

If you’re constantly rushing from one thing to the next, this is proof you don’t need a fridge full of meal prep to hit your calories & protein 👇

Here’s a full 1700 calorie, 120g+ protein day that’s realistic for a busy woman who is on the go constantly.

🥯 BREAKFAST | Protein bagel
• 1 protein bagel
• 60g light cream cheese
• 60g sliced turkey/chicken
• 1 piece of fruit

🥗 LUNCH | Easy supermarket lunch
• 1 chicken & grain/rice salad bowl
• 100g cooked chicken
• 1 light dressing
• 1 piece of fruit

🍫 SNACK
• 1 protein yoghurt/skyr
• 100g berries
• 10g chocolate chips

🍝 DINNER | 10-minute chicken pasta
• 100g cooked chicken
• 75g dry pasta
• 150g tomato-based pasta sauce
• 100g frozen vegetables
• 15g parmesan

🍎 SNACK
• 1 apple or banana
• 15g peanut butter

TOTAL: ~1700 calories | ~120g+ protein

And this is exactly why I don’t want you thinking that eating well means spending hours in the kitchen every week.

The goal isn’t to make your life revolve around your diet.

Your diet needs to fit around your life. 🤍

Save this and drop me a follow Georgia Rae | Women's Behaviour Change & Weight Loss Coach for more realistic weight loss for women always on the go!

01/09/2026

This is what happens when you focus on the boring basics, consistently!

She is honestly an absolute DREAM client.

Week in, week out, she plans her food.
She pre-empts the busy weeks before they happen.
She checks in without fail.
And most importantly, she follows through.

She’s now eating 1900 calories and consistently hitting 140g of protein.

That’s 500 calories MORE than when she started in the photo on the left…

And yet she’s now 6kg lighter, stronger, and feeling more in control than ever before.

Because getting results isn’t about eating as little as possible.

It’s about learning how to fuel your body, creating habits that work around your life, and being consistent enough for those habits to actually compound 🤍

So incredibly proud of her progress, but even more proud of the relationship with food and sense of control she’s built along the way 🫶

Want to achieve results like this while learning how to eat more, feel stronger, and stay in control? Message me “DREAM” to find out more about coaching.

30/08/2026

A few days away, lots of memories made and my favourite little person getting to experience it all with the people who love her most 🤍

Feeling very grateful for moments like these and very lucky that we can still share some of them together 🤍

…even when she did say that spaghetti bolognese was better than mine 😆

28/08/2026

I am ADDICTED to making my NKD girls the most confident version of themselves by showing them how to eat and live normally all whilst losing weight at the same time!

AND I WANT TO HELP YOU TO!

This offer is not one to miss!

I will personally coach you through my 1:1 system and get you feeling and living as the confident and sassy woman you are!

I completely understand, you’ve tried everything before, yoyo’d losing and gaining the same weight, getting bored to death of “diet food” and social plans always making you end back at square one

I hear you when you say “nothing works” or “I just can’t do it”

But this is where NKD is completely different

I am not a coach who gives you a meal plan and sends you on your way, I hold your hand and guide you through the process, teaching you how to balance your busy lifestyle whilst still making progress - nothing is off limits and what you learn with me you will take with you for the rest of your life.

My promise to you is to lose 2-5kg loss in your first 30 days…and if we don’t achieve that…

I will coach you for FREE until we get there.

All I ask is for 80% commitment from you and for you to trust me and my process for 30 days!

I know I can help you achieve your goals and I am so excited for you to finally start making progress STRAIGHT away!

Here’s what we need from YOU:
1. To trust and action our nutrition system without overthinking
2. To communicate every day - even on the days that don’t go to plan
3. To not hide away after an event that has knocked you off track

If you can do all these, even when life gets in the way (which it will, but that is exactly what I teach you to manage)

And are ready to make one of the best decisions for future you

DM “SEPTEMBER” and lets have a chat about how I will get you there ❤️

28/08/2026

None of these will magically make you lose weight

But they can make habits a lot easier, more convenient and more likely to happen consistently.

And that’s worth investing in!

Make healthy habits easy to do and you are going to stick to them far better than if they are unenjoyable!

27/08/2026

This amazing woman didn’t just lose weight. She’s changing her relationship with food.

When this NKD Queen first started with me, I don’t think she realised just how much could change.

She wanted to lose weight.

But what she’s gaining along the way is been so much more than that.

She told me:

“I just feel like a completely different person. I have become a lot more confident.”

Her relationship with food has completely changed.

She no longer feels controlled by sugar.
She’s broken her reliance on coffee.

And something else that had been affecting her day-to-day life was her acid reflux.

It had become so bad that she was being sick, and the next step was going to be having a camera to investigate what was going on.

Now?
It’s completely gone.

And while I would never claim that diet is the cause or cure of a medical condition, she feels that the changes she’s made to her food and lifestyle have made a huge difference to her symptoms.

But honestly, my favourite part of her message isn’t even that.

It’s:

“I just feel like a completely different person.”

Because that’s what I want for my clients.

Not to spend the rest of their lives dieting.
Not to be terrified of food.
Not to constantly start again on Monday.

But to become someone who understands how to look after herself, make better choices without obsessing over them, and actually feel confident doing it.

The weight loss is amazing.

But the woman she has become along the way is the real result. ❤️

And that is exactly why I coach the way I do.

Want to feel like a completely different person too?

If you’re ready to lose weight, improve your relationship with food and finally create habits you can actually maintain, DM me the word “COACHING” and let’s talk about what you’re struggling with and how I can help.

I’m opening up my September slots for 5 women who want to lose 2-5kg in the first 30 days…and if you don’t you don’t pay 👀

24/08/2026

21/08/2026

You don’t need to live on salads, chicken and broccoli to lose fat 👀

This is what 1700 calories for fat loss can look like:

🍳 Eggs on toast for breakfast
🍓 Greek yoghurt & berries
🍕 A chicken & pepperoni pizza bagel for lunch
🧀 Babybel & apple
🍔 Cheeseburger & chips for dinner
🍦 And ICE CREAM for dessert

That’s 1700 calories and around 120g protein without cutting out the foods you actually enjoy.

Because fat loss doesn’t need to mean boring, bland or eating completely different meals from everyone else.

It’s about learning how to build meals that keep you full, hit your protein target and still leave room for the foods you love.

You can absolutely enjoy pizza, burgers and ice cream AND make progress.

Save this for your next meal plan 🍔🍦

Follow me Georgia Rae | Women's Behaviour Change & Weight Loss Coach for more realistic fat loss meals and tips for busy women.

19/08/2026

35kg lost.

But honestly, that isn’t even my favourite part of Aimee’s journey. 🤍

Because yes, Aimee has lost 35kg and, even more importantly, she’s kept it off.

But what she’s gained along the way is SO much bigger than a number on the scales.

✨ Her confidence has completely changed
✨ The baggy clothes have gone 👋
✨ She feels comfortable and confident in herself
✨ She no longer feels trapped in the restrict → overindulge → guilt cycle
✨ She has built a much healthier relationship with food
✨ She knows how to enjoy the foods she loves without feeling like she’s ruined everything
✨ And she now trusts herself to stay consistent without needing to be perfect

And this is what I love most about her transformation.

Aimee didn’t have to put her life on hold to lose weight.

She didn’t have to live on salads.

She didn’t have to give up chocolate.

She didn’t have to avoid meals out.

She didn’t have to become the woman who says no to every social occasion because she’s “being good.”

She learnt how to make her nutrition work around her life.

Because Aimee is busy.

She has work, a family, a social life and all the normal things that make life... well, LIFE.

And there were weeks where things didn’t go perfectly.

But instead of thinking, “I’ve messed up, I’ll start again Monday”, she learnt how to make the next choice a good one.

That’s the difference.

We didn’t just focus on getting Aimee to lose 35kg.

We focused on helping her become the woman who could lose it, live her life, and actually maintain it.

And that’s why keeping it off is just as important to me as losing it.

Because the goal was never to be “on a diet” forever.

The goal was to teach her how to eat, think and live in a way that she could genuinely maintain.

And Aimee is proof that you don’t need to have a perfect life, endless time or incredible willpower to transform your body.

You need a plan that fits your life.

And you need to learn the skills that allow you to keep going when life gets busy.

This is what an NKD transformation looks like.

If you’re reading this thinking, “I want this to be me”, send me a DM with “AIMEE” and let’s have a chat about what could be possible for you. X