Rebecca Pash Holistic Nutritionist (2025)

04/12/2025

“But extreme is the only thing that works for me”

I was on a coaching call recently, listening to a client tell me why she isn’t able to lose weight.

She believed that the only way she was able to succeed was by going on an extreme diet, not enjoying her food, eating very little and restricting a lot.

She started each day with the intention to be extreme, and then something triggered her and she would give up and eat whatever she wanted, hating herself and promising that tomorrow would be better.

She believed she needed more control/discipline/willpower, but then the idea of going to that extreme diet mode filled her with dread, so she gave up.

I knew she was stuck in the all-or-nothing mindset. She either did extreme dieting or nothing at all.

She couldn’t understand that weight loss could happen from balance.

Eating more protein, fibre and healthy fats.

Moving more, but from a place of love.

Making room for the foods you love and not feeling guilty and spiralling after.

Getting more sleep.

Having less stress and finding a way to deal with stress that wasn’t eating her way through her pantry.

Balance is the only thing that works and actually sustains your weight loss.

It won’t take over your life.

It gives you more freedom to eat with friends, feel full and not think about food 24/7.

Balance gives you health.

Balance stops weight loss from becoming your entire personality.

If you are stuck in the all-or-nothing mindset, you want weight loss but dread the extreme dieting, you don’t know how to have balance, and you need support, then my program is for you.

I will help you to lose weight by changing your relationship with food, healing all your past patterns and helping you to find a balance in your lifestyle that works for you and brings you the results.

DM me ‘PROGRAM’ for more information.

I will have 1 spot left for 1:1 coaching this month.

Send that DM now!

28/11/2025

Have you had one of these days? ⬇️

The days when you feel uncomfortable in your body.

Your clothes feel tight, and certain parts look different.

You open up social media, and there is an influencer doing a body check before showing what they eat in a day, and you just feel awful.

You have done the work on having a good relationship with food and your body, and it all falls out of the window in one single mirror check.

I haven’t been paying attention to my food recently, and I have eaten more chocolate than usual. Also, unnecessary snacking throughout the day.

I can blame a week of looking after my sick toddler, boredom or frustration, but what difference does it make?

There is no reason to blame. Life happens. I wasn’t paying attention, and then I woke up, saw a picture of an ultra skinny celebrity and wanted to look like her.

These days still happen time to time, less than they used to, but my insecurities come up and I do my best to notice them, not let them fester and move on with my day.

I know how to lose weight again and feel better in my body, without restriction, just paying more attention to WHY I am eating and stopping when I know I don’t really want it.

The obsession with being skinny kept me stuck throughout my 20s and early 30s and I never want to go back there, even though it is all around me and glamorised.

I have done the work, but this was also a reminder that I am always a work in progress and there will be days I love my body and days I don’t and that is totally ok.

Respecting my body is always my aim, no starving to earn food or punishing it with workouts after eating.

If you resonated with this post, press the link button and click on the follow button for more conversations about healing your relationship with your body.

27/11/2025

Stop being rigid ⬇️

When it comes to being consistent when losing weight, you have to stop trying to be perfect and start leaning into flexible consistency.

What do I mean by that?

The more you try to eat perfectly, train 5 days a week, cut out food groups, never eat sugar, and obsess about this new diet and the results, the more you won’t want to do it after you slip up over the weekend.

When it comes to weight loss or getting healthier, the more flexible you are, the easier it will be for you.

Yes, always be focused on your goal, eat whole foods, prepare balanced meals, work out, walk, sleep better, manage your stress, etc, but not at the expense of your sanity.

Understand your lifestyle;

What habits are you able to consistently practice?

Can you meal prep?

How many workouts can you fit in each week?

Do you have a nighttime routine that helps you to get to sleep earlier?

Once you know what you can and can’t do, start consistently practising these habits.

There will be days (or even weeks) when life gets too overwhelming for it all, and that is ok.

Remember that what you do 80% of the time is more important than what you do the other 20%.

Be more flexible with your habits, and you will see real progress happen.

There will be fewer stops and starts and falling off track for long periods of time.

If you want help being more consistent with your habits and support for your weight loss journey, I have 3 spots available for 1:1 coaching for December.

All you have to do is click the link in my bio or send me a DM with the word ‘CONSISTENCY’, and I will send you more info on my program and a link to set up a FREE coaching call.

Sign up now before the spots get taken.

27/11/2025

I had to learn this the hard way ⬇️

My 20s and early 30s were spent on a mission to be skinny. And that meant hours and hours in the gym.

It also meant eating nothing or everything in sight.

I had no idea about balanced meals.

I had no idea about the importance of protein.

I had no idea why I was lifting weights.

Everything I did was to be thin.

I never understood how disordered my way of eating and exercise was until I started to heal my relationship with my body and food.

I had spent years abusing my body, and I didn’t know how to respect it.

I had to learn how to eat properly.

I had to separate the reason I was working out from weight loss.

I had to move my body from a place of love instead of punishment.

I had to learn that I didn’t earn food by working out.

I had to stop obsessing over my body.

It has taken a good chunk of time to be in the place where I work out for any reason other than weight loss. I have to have bigger WHY’s and that is what keeps me committed to strength training.

If you are in your 20s, remember to take a step back and be aware of your patterns and now is the time to break them before they take over your life.

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25/11/2025

Read this ⬇️

Maintaining my weight is not something I want to spend hours thinking about. I have implemented numerous systems over the years to help keep my life simple and prevent me from constantly thinking about food and exercise.

I spent so much of my 20s and 30s obsessing about my weight and what I was eating. Once I flipped the switch and healed my relationship with food and body, I realised the only way I was going to succeed was by having habits and systems in place that were going to make my life simpler. Willpower was only going to get me so far; I needed something better than that.

Here are the 5 systems that help me maintain my weight.

🥝I prep components, not full meals - Having proteins cooked, veggies washed, and grains ready means I eat consistently without thinking about what I am going to eat for dinner all day

🥝 I prioritise movement I enjoy -I walk twice daily with my dog and strength train 3 times a week. These times are in my calendar, and I plan my week around them.

🥝 I eat the same breakfast every single day - it doesn’t matter whether it is a Wednesday, a Saturday or the holidays, I eat the same breakfast. It is balanced and filling and sets me up for the rest of the day. It stops me from snacking all day and overeating at night.

🥝 Nighttime routine - sleep is so important to me, and now my toddler has decided it’s her mission to F that up… I have to go to bed earlier. I have set the downtime on my phone and make sure I start getting ready for bed at 9 pm. Having less sleep affects the way I eat and my energy, so I do everything I can to help myself.

🥝A toolbox of non-food coping mechanisms - I used to eat for every single emotion, and that was my only way of coping, but now I have created more coping mechanisms that stop me from attacking my pantry every single night. I journal, meditate, clean (yes, clean), take a walk or listen to a fun podcast.

These systems aren’t glamorous—but they work. Follow for more real talk on sustainable health.

24/11/2025

Boring works 🤷🏻‍♀️

You do not need to make huge habit changes or overhaul your entire life to lose weight and heal your relationship with food.

You need to keep it boring, simple and totally unsexy.

Because boring brings results.

Doing the same thing over and over again actually gets you what you want and need.

You aren’t going to start doing a 60kg squat if you do every other exercise and don’t squat.

You aren’t going to lose weight and maintain it if you try each diet for a few weeks and then throw in the towel.

Boring means being consistent.

Boring means doing something again and again until you get it.

It means waking up and eating the same breakfast, moving your body, eating because you are hungry, finding ways that aren’t eating to cope with emotions, including the foods that you love in your diet, so you don’t binge on them every weekend and making sure each meal and snack is full of protein and fiber to keep you full and get you through the day.

It might not stick the first week, or even the second. But the more you practice these boring habits, the more you will see results.

If you struggle with sticking to habits and are always looking for the more exciting route, which you know doesn’t bring you the results you want, then let’s chat.

I have 4 spaces for December 1:1 coaching. I can help you lose weight, maintain the loss and heal your relationship with food in 10 weeks.

Send me a DM to learn more.

23/11/2025

Are you guilty of this? ⬇️

In a world where influencers are filming in supermarkets, telling their audience what they are ‘allowed’ to eat and what is considered ‘toxic’, I understand why grouping foods into ‘good’ or ‘bad’ makes it easier to choose what to eat.

BUT…

It just complicates everything.

No food is morally ‘good’ or ‘bad’, and eating anything, whether that is a vegetable or a bar of chocolate, makes you ‘good’ or ‘bad’.

Eating a food you consider ‘bad’ or toxic brings more guilt and shame. It creates a feeling that you failed somehow, you need to skip your next meal, never eat it again, or you don’t have enough willpower or discipline.

This isn’t true.

It’s just food.

It shouldn’t affect your entire day.

When I was aiming to be ultra skinny, eating very little and restricting most foods, I spent so much of my time hating myself for eating a slice of pizza or square of chocolate. I worked out for hours in the gym to ‘get rid’ of those extra calories.

Once I started healing my relationship with food and changing my language around food, I understood that I could eat any food I wanted without feeling bad about it. I stopped using the words ‘good’ and ‘bad’ and focused on eating more of the foods that made me feel good and kept me full.

I still eat chocolate nearly every day, and I know this doesn’t make me ‘good’ or ‘bad’.

Your language about food matters; it affects WHY and WHAT you eat, and it affects how you feel after eating.

FOOD HAS NO MORAL VALUE.

It is not good, bad, fattening, makes you thin, healthy, or unhealthy. It isn’t junk or toxic. It isn’t a superfood with magical powers.

Food is just food.

Eat more whole foods, focus on nutrient-dense meals and feel full. Make room for the food you love, enjoy it and move on with your day without any guilt or shame.

Click the heart button if you agree with this post

18/11/2025

Which one made you stop scrolling?

If even one of these made you stop scrolling, my 1:1 coaching program is for you.

You do not have to keep suffering with your relationship with food - you can change it now.

You can heal.

Break patterns.

Implement new habits.

Shift mindsets.

Have new thoughts about food.

Use new language around food.

You can stop thinking about food 24/7.

Stop feeling guilty about eating.

Start eating more consistently.

And enjoy the food in front of you.

If you want to lose weight and maintain it, then my program is for you. Each session is dedicated to breaking any food rules or patterns you have been practising for years. Together, we dig deep into your relationship with food to help you learn how to eat again without any guilt or shame, take back control over food and learn how to be consistent with your habits.

If you want to learn more about my 1:1 coaching program, I have 2 spots left this month DM ‘READY’ and I will send you all the info.

This program will change how you eat for good.

DM today ‘READY’ to grab your spot.

Rebecca Pash Holistic Nutritionist

04/12/2025

28/11/2025

27/11/2025

27/11/2025

25/11/2025

24/11/2025

23/11/2025

18/11/2025

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