Ros Mutch Nutrition

Ros Mutch Nutrition Bespoke nutrition coaching to help you reach your goal.
1-2-1 coaching to help with fat loss, weight loss, pre, during and post pregnancy nutrition, etc

08/06/2026

You have fat!
You are not fat!
You can get rid of it.

When we want to lose body fat we have to tap into it as an energy source.
If less energy is coming in from food and drinks our body still needs to make up the shortfall so body fat is used.
Make good choices this week and stay tuned for methods we can use to create a calorie deficit ( the energy shortfall).

07/06/2026

Calories.
Units of energy our body uses daily.
We need a certain amount to keep us alive.
We use them in daily activity like walking, brushing out teeth, cutting the grass etc
We need them to help us digest food.
And we use a small amount when we exercise.

We consume them in food and drink.

When our body uses more energy than we consume it gets the shortfall from our body fat stores. This is how we ultimately lose fat.

Online calculators can be a great way to see how many calories your body requires and uses each day but please don’t overestimate this. You may go to the gym or classes every day but you may be sedentary outwith this so you’re burning a lot less than you assume… regardless of what your activity tracker tells you.

Once we’ve worked out your total daily energy expenditure we deduct 300-500 calories from this to give your deficit range.
If you’re unsure where to begin or would like me to check this for you, drop me a message.

24/05/2026

It doesn’t matter if you’re male or female.
If you’re 20 or 80.
The mechanism by which we lose body fat remains the same, and especially so for women in perimenopause.

The problem is, this demographic are being sold so many useless supplements and huge amounts of misinformation.
Many women have dieted all their lives but never reallly understood how fat loss is achieved or how to keep it off.
Once we understand this and stop looking for miracle fat loss pills and portions or flat stomach workouts, we become free from fad diets.
You don’t have to count calories to lose fat but you have to understand that calories count!

I’ll discuss the many methods we can use to achieve a calorie deficit over the coming days.

Thank you so much to Miss Stephen from Meethill School, Peterhead, for inviting me to chat with her P4 class this aftern...
19/05/2026

Thank you so much to Miss Stephen from Meethill School, Peterhead, for inviting me to chat with her P4 class this afternoon who have been learning about the human body.
They shared what they’d learned about digestion and we discussed what food gives our body.

They were great participants during the food tasting and asked so many great questions from ‘what’s the healthiest food you can eat’ to ‘what would happen if we just ate chocolate all day’.

We got their brains 🧠 working hard to come up with fruit and veg with the same letter as their first names.

They’ve also made a fantastic organ display in their class too 🌈.

Thank you to every one of them for listening so well.
I hope you enjoy the rest of your project.

17/05/2026

I see this every week. You’ve been so ‘good’ and stuck to your diet yet when you step on the scales and they go up you think you’ve gained body fat, so what’s the point in trying!
You haven’t gained fat but conventional weight watcher diets haven’t educated you to understand this, because the scales is all they make you focus on.

Listen to find out what’s really happening and follow along for an education in nutrition and fat loss.

Let’s move past wanting to be lighter and focus on becoming healthier, stronger and fitter!

12/05/2026

Part 2 of the perimenopause nutrition and lifestyle guide.

Our bodies are designed to change over time.
Women are designed to have body fat.
Too much is unhealthy but too little is also unhealthy.
Manage your expectations when trying to achieve fat loss in perimenopause.

Stop comparing yourself to others but also, stop comparing yourself to a previous version of you!

We can still achieve fat loss and it will be easier if you try to forget everything you’ve followed on other diets and if you stop using the scale to measure your progress.
Stay tuned for the next episode..

07/05/2026

Taking you through the free guide page by page.
It’s good to discuss symptoms. They affect us physically and mentally and have a knock on effect to fat gain.
Stay tuned for more. Next time we’ll look at changes to body fat and how we lose it.

21/04/2026

I completely understand what you’re going through. But you’re making this harder by looking in the wrong places!
It’s too easy to be distracted by gimmicks, influencers and misinformation is everywhere.
You’ll be convinced someone can provide a solution to a problem you just don’t have.

If you understand the basics you don’t need anything else.
But the basics don’t make people money and this is a multi million pound industry.
You’ve probably wasted enough money on supplements and diet plans that don’t work so I’ve created a free guide to help you.
Nutrition coaching that’s simple, sensible and supported.

08/02/2026

Collagen supplements are everywhere. A bit like apple cider vinegar was a few years ago.
You should be able to get everything you need from your diet.
Diet first, supplements second.
For this reason, I feel collagen is wildly overhyped!

Hello February…It feels like January has gone in a flash, well for me anyway, but that’s the nature of my work, everyone...
01/02/2026

Hello February…

It feels like January has gone in a flash, well for me anyway, but that’s the nature of my work, everyone starts the year with great health and fitness goals. It’s been great to be so busy.

If your year hasn’t quite started as you’d have liked, don’t worry. It’s only been 4 weeks.
Goals are meant to have a timeline. Some may take months to achieve, some years.
It’s important to be realistic.

It’s the steps you take towards the goals that are more important.

You want to do a pull up? You’ll need to practice often but you’ll break that pull up into other movements.
Working on upper body, core and back strength.
You won’t try to do a pull up every time you practice, that would only defeat you.
Instead you’ll work on negatives, half reps, range of motion, shoulder blade movement etc etc. and over time, you’ll achieve that goal.

The same goes for weight loss. If you want to lose weight there are many habits you’ll need to adopt to lose the weight and keep it off, but you won’t get them all right all the time. Especially not in 4 weeks.
It takes time and patience and practice.

January is a month of settling in. You’ve set the goal, planned your intentions, you should have a clear idea of what you need to do daily and weekly.

February is a good month to focus on those actions. It’s a short month.

Choose 1 action that will take you closer to your goal and practice it as often as you need to… daily, weekly…

It can be:
💦 To drink 2 litres of water daily
🚶🏻‍♀️ To walk every day outdoors
🥕 To eat your 5-a-day every day
🥚 To include more protein daily
😴 to set a nightly bedtime routine and prioritise sleep
🏋🏼‍♀️ to begin workouts once a week or increase to 3 times a week

Choose only 1 that will have the biggest impact for you and be consistent with your efforts this month. Once you’ve mastered 1 habit you can stack another on top.

Remember, those days will pass anyway, just like January.

What’s the 1 habit you need to focus on to achieve your goal?

Address

48 Newton Road, St Fergus
Peterhead
AB423DD

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

Telephone

+447786022847

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