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I'm so happy to have found a plan that works!

I'm so much more active and productive since losing weight with Team RH.

I've never felt so good, thank you Team RH!

I was getting nowhere with fad diets so thought why not try Team RH, I've never looked back!

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'Effects of a high sugar diet during weight loss'

This study gathered two groups of people and put them on the SAME number of calories, however, one group was on 100 grams of sugar and the other group was on around 0-5 grams of sugar. 

After a 6-8 week period, both groups lost the SAME amount of weight (actually the group that had 100 grams of sugar lost a tiny percentage more, like an increment but not worth shouting about). Study reference: PMID 9094871

We now know that sugar doesn't affect fat loss when calories and protein is equated in a caloric deficit. This means that whichever diet you choose:

There is an easy rule to follow, hit your fibre goal and don't worry about sugar, why?

Well think about it this way, you have a carbohydrate goal of say 250g of carbs. If you hit say a 40g fibre goal from that, it means you're going to have to choose nutrient dense options to hit that. So there isn't going to be much room for sugary treats, is there? If you did eat too much shite then you won't hit your fibre goal. 

So that's why we go with the simple rule of saying hit your fibre and don't worry about sugar. Remember though, science has PROVED you can have 100g a day and still lose fat. I know from personal experience, you can have 150g of sugar a day and still lose.


On the Life Plan we recommend that 80% of the calories you're consuming are filled with nutrients and the other 20% for sh!te - we want to make sure you are eating foods you enjoy, so you lose the weight sustainably.

1. Don't worry about consuming sugar, but do try and consume more fibrous foods, such as fruits and cereal, whilst in a caloric deficit.

2. Don't demonise sugary foods like the rest of the world's doing - they all hate their life because of it.

3. Hit your fibre goal and don't worry about sugar.


We’re currently running a special offer on our Monthly Life Plan, waving £20 off the sign up fee. Use code "bingo" at checkout.

calories, weight loss, fat loss, team rh, life plan, steps

Amount of sugar consumption for weight loss

How much sugar should you consume for weight loss?

When you join Team RH, you choose a workout and activity level to suit your lifestyle. We then calculate the correct calories for you to reach your goal.

The most important thing to takeaway from our Life Plan, is that you eat the food you love, we simply set the amount. We want our members to eat foods they actually enjoy, rather than restricting themselves, so we encourage leaving 20% of your daily calorie intake for some chocolate or cake.

Here is an overview of Josie's weight loss over the course of the last 18 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Josie makes sure to hit 10,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 2,100 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

If you're struggling for motivation to reach your step goal, you can always join Rachael on YouTube to get your steps in!

We’re currently running a special offer on our Monthly Life Plan, waving £20 off the sign up fee. Use code "skint" at checkout.

Life Plan, weight loss, calorie counting, fat loss, weight loss, diet

Josie lost 70lbs with Team RH - find out how!

For every pound of fat you have, your body burns 2 calories per day, to literally just hold onto it.

So if you lose 50lbs of fat you will burn 100 calories less per day, which is quite a lot and adds up over the weeks and months.

Now then, for every pound of muscle you have, your body burns 6 calories per day.

So if you were to do weight resistance training whilst on your fat loss journey, and build say 8lb of muscle, that would burn an extra 100 calories a day. 

Now imagine you lost 50lbs of fat, and built 8lbs of muscle you'd still be burning the same amount of calories. Pretty good yeah ?
If I was to really go deep here, if you don't lift weights and don't consume adequate protein whilst dieting, not only will you not build that 8lb of new muscle, you'll actually LOSE some of your current muscle. Meaning your calorie burn would be even lower.

Get out of the mindset that weight lifting is for big scary roid heads in the gym. It’s one of the BEST things you could ever do. Every female I know who embraces weight resistance training never rebounds and keeps the weight off.

Building muscle does NOT make you look big and bulky. It makes you look incredible with shape. Think of it like this, the more muscle you build, the more calories you burn, the more cake you can eat and not get fat!

Also, studies show people who do weight resistance training lose the most amount of fat vs people who do not. So lift weight to burn fat faster.

We’re currently running a special offer on our Monthly Life Plan, waving £20 off the sign up fee. Use code "bingo" at checkout.

fat loss, weight loss, weights, calories, steps, team rh, life plan

Keep it simple with an easy on-the-go vanilla protein shake. No fuss, just shake and go.

400ml of Water (see below for the recipe with milk)

You can use milk or a milk-alternative for a creamier, richer taste. However don't forget to calculate the correct macros depending on which one you use, and which brand! 

2. Weigh out 30g of Vanilla Just Fkn Protein into your shaker cup.

3. Add in your water or milk, depending on your preference.

You don't need to drink protein shakes because you can hit your protein requirements eating the food you would normally eat. However, if you constantly find yourself falling short of your target, this is a simple solution. Protein shakes are a quick way to get your protein in and they are a great on-the-go option. You can add our vanilla protein to pancakes, coffees, cakes, porridge and smoothies for that extra protein-packed punch!

If vanilla isn't your flavour then why not try strawberry, chocolate or the brand new banana flavour?

Let's say Betty has picked the following settings on the Team RH app:

She is roughly going to be burning 2,200 calories a day. We have then set her a 1,700 calorie goal, predicting that it will create a daily 500 calorie deficit.

Across one week she will likely burn 1lb of fat <------ remember this.

What happens when Betty increases her step goal?

Let's say that Betty ups her game and picks 10,000 steps as her daily goal. We then up her calorie allowance to 1,900. She will now be in a 900 calorie deficit.

We've upped her calories because we don't want to lead her to a binge. We believe in sustainable and long term results on the Life Plan, not quick fixes. The last thing we want is for her to regain the weight long-term.

Now imagine if Betty chose 15,000 steps as her goal. We predict she'll be burning 3,300 calories a day, so the coaches on our app can then up her daily allowance to 2,000 calories.

This leaves her in a 1,300 calorie deficit compared to her previous 500 calorie deficit. This could result in losing 2.5lbs a week!

By upping your steps to 15,000, you are now burning another 1.5lbs a week.

Can you imagine how much faster your weight loss journey will be? It's an absolute game changer, and you can easily up your step count at home with Rach over on YouTube.

Yes, but we found that doing more than 15,000 steps is not advantageous. It's pushing you too much and you won't get that much bigger of a deficit. Unless it's in your lifestyle to do more than 15,000, it's not something we would recommend.

Your steps should go hand in hand with accurate calories/macro tracking. If your tracking is $h!te then your calorie deficit could be out by a couple of hundred each day meaning you'll burn less body fat.

So let's say we went along with this and dropped Betty's calories to 900 on the Life Plan. 900 fkn hundred calories... you already know where this is going to go - your health is going to suffer.

Ya dog will hate ya if you do 5,000 steps.

Choose a step goal to suit your lifestyle.

Daily calorie deficit is larger with the more steps you do.

Use Rachael's step videos if you struggle to hit your goal.


steps, weight loss, fat loss, calories, life plan, team RH

Here is an overview of Melanie's weight loss over the course of 14 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Melanie makes sure to hit 15,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 1,900 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

Find out how Melanie lost 49lbs with Team RH

I can promise you all now you’re not gonna like this, but you need to hear it...

Your hormones change when you go through the change, and that basically F#%KS with your hunger levels, a lot! So if you’re previously not tracking your food then you will more than likely end up eating more than usual. This increase in calories may have put you in a surplus and caused weight gain.

Next up is fatigue, a lot of women report being tired as hell when in both peri and post menopausal state, because again your hormones are all over the shop. This reduction in energy means that you move a lot less, which will result in a lower calorie burn.

Now there is lots of other claims like, insulin sensitivity, low estrogen, etc, but the data isn’t conclusive at all, so we’re staying away from all that for now, until there is more research.

It's got nothing to do with your metabolism 

A lot of women make the silly mistake of lowering their calories, thinking that their metabolism is now slower. When in fact it's not! We know this to be absolutely sure now since a new huge study has been done showing that women's metabolism does not slow until at least the age of 60, to which at only a small increase 0f 0.7% a year onwards.

This is why lowering your calories would be disastrous and potentially lead to binge-eating.

You’re naturally going to be eating more and moving less. 

Now all that sounds pretty sh!t yeah? I agree, it sucks to be a woman right now, and I bet it’s not helping that a fking man is writing this! 

The truth is, your menopausal state is NOT magically causing you to store more fat than normal or hinder your ability to lose it, compared to others.  Basically your calories in vs calories out have simply changed without you realising (moving less and eating more).

Now this is the part when you read an article or an ad like:

‘Best foods to avoid menopausal weight gain’ or ‘top exercises to burn menopausal belly fat’. 

They're all a load of shit, playing on your naivety in this subject area. It’s not nice, and it certainly isn’t fking fair what I’m about to say. Just know I didn’t make up the rules and I care very much about your situation and how difficult this is.

I’m just gonna tell you straight up what the fk needs to happen. Then you can choose whether to moan and be overweight, or actually do something about it.

1. Upping your protein and fibre intake is going to help keep you way more satiated and feeling full. And with your new-found arsehole hormones making you more hungry, it's essential you implement this to counterbalance the increase hunger.

2. Processed food like pop tarts, chocolate, pizza and ice cream may taste incredibly delicious, but they have the exact opposite effects to your new-found friends above protein & fibre. Processed food isn't filling and make you crave even more. And remember those arsehole hormones are really gonna push your buttons on this one. So be sure to limit this. (You know what, as I'm typing this advice... I'm thinking to myself, fk me this is miserable). You guys are gonna hate me.

3. Water, real easy this one, have a glass before and after each meal, it' help fill you up. Also a hydrated body is way less likely to crave foods. Basically as smart as our body's are it's pretty fkn thick in this department, it confuses thirst with hunger. I know, I know... I don't make the rules up. but yeah, its true.

4. Setting a step goal is so so important. Due to your hormones making you feel more lethargic... If you set a step goal you will still make sure that you've moved enough. Unfortunately, it's not going to make any difference to you feeling like a bag of shite when doing them. But at least you're reminded, and motivated.

5. Start weight training, this applies to everyone. All studies show people who lift weights lose fat the fastest. They also burn more calories at rest! That means eating more fking cake without gaining fat.



6. Count your calories, you're going to be more hungry for sure. So putting some kind of control in place is absolutely essential. The changes of you eating intuitively and keeping the weight off are slim.

To counter this, you’re gonna have to work harder than before, and you’re gonna have to go above and beyond to fight against the natural female life cycle. I know it’s pants, and I really do feel for you all. It's hard to be a woman and the odds are stacked up against you to keep that weight off, but the Plan and our coaches can help motivate you through this.

We’re currently running a special offer on our Monthly Life Plan, waving £20 off the sign up fee. Use code "MENOFREE" at checkout.

calories, macros, menopause, steps, team RH, Life Plan, weight loss, fat loss

Here is an overview of Maria's weight loss over the course of 6 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Maria makes sure to hit 15,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 1,800 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

This is how Maria lost 32lbs with Team RH

The most important thing to takeaway from our Plan, is that you eat the food you love, we simply set the amount. We want our members to eat foods they actually enjoy, rather than restricting themselves, so we encourage leaving 20% of your daily calorie intake for some chocolate or cake.

Here is an overview of Danielle's weight loss over the course of 6 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Danielle makes sure to hit 5000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 1600 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

Team RH, Calorie deficit, Life Plan, weight loss, fat loss, calories, diet

Danielle lost over 21lbs on the Life Plan

Here is an overview of Emma's weight loss over the last 2 years. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Emma makes sure to hit 15,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 2,100 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

Emma lost 100lbs with Team RH and changed her life

Here is an overview of Jennifer's weight loss over the course of 4 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Jennifer makes sure to hit 10,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 1,800 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

We’re currently running a special offer on our Monthly Life Plan, waving £20 off the sign up fee. Use code "skint" at checkout. 

Here is an overview of Jade's weight loss over the course of 18 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Jade makes sure to hit 10,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle.  This allows her to eat her 2,600 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

Life Plan, weight loss, fat loss, Team RH, macros, calories

Here is an overview of Tiffany's weight loss over the course of 6 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Tiffany makes sure to hit 10,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 1,900 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

Here is an overview of Stacey's weight loss over the course of 16 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Stacey makes sure to hit 10,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 2,000 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

Stacey lost 100lbs on the Team RH Life Plan

Here is an overview of Gemma's weight loss over the course of 14 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Gemma makes sure to hit 15,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 2,000 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

This is how Gemma lost 84lbs with Team RH

Why have you stopped losing weight at slimming club?

I’ll give you the straight up facts... Basically, class leaders Karen and Sandra have gotten away with murder for what they’ve been teaching for the last 20/30 years. Unfortunately for them, their worst fking nightmare has came along called social media. 

Even worse, there are crazy fkrs like me calling them out. They’ve basically been found out, and they know they’re in trouble unless they adopt calorie counting. Which they won’t. 

So we know with science now that everyone burns different calories, based on their height, weight, gender, activity, etc. 

At Team RH, we work all this out for you and set you the right calories on the Life Plan. It takes a lot of time and effort. There are however cowboys out there who throw the same calories at everyone. 

Usually 1,200 for females and 2,000 for men. RIDICULOUS. 

Now think about like this, at diet club you have say 15 to 25 members, some are a tad over weight and some are fkn massive. Some are really active and some hardly fking move. All different calorie burn.  

So, can anyone explain to me why the actual fk is there one person standing at the front of class giving everyone the SAME idea of food to eat? At the end of the day, you’re consuming calories. Fuck the food, it’s calories. 

You see at Team RH, when you first join the Life Plan, I’d ask you if you’re active, your stats like age, gender, weight, etc. And I’d calculate what calories I think you’d burn.

Lets say I think you burn 2,000 calories. I’d specifically set a goal of 1,600 calories a day. And then monitor your weight over the weeks. If no loss then I’d drop your calories slowly. 

Now at Slimming club, you’re all given the idea of eating say 1,800 calories. Well Claire, Deb, and Sally all burn 2,500 calories so they’d lose steadily. Big Janice burns 3,500+ so she would lose 2lb+ and win slimmer of the fking week(which is unfair). That leaves you with ,Vicky, Emma, Tracey, Kelly, and Tina… they only burn 1,700-1,800 calories. So they lose NOTHING. 

When they ask why they’re not losing they get some BS answer back like “eat more speed food” or “your not eating enough” Fking what? Not eating enough? NO. They’re eating too much. That’s why they’re NOT losing. Nothing is measured or weighed , so if you lose weight it’s because you luckily ate less food than what your body burns.

At Team RH we calculate everything to the gram and by the calorie.

If you ain’t getting results we can show and tell you why. 

Those guys are making it up as they go along.

Honestly lets face it, I could save you all £5 a week at class by saying cut the takeaways and fizzypop/win and that reduction in calories alone would most likely lose you weight

Diet, Life Plan, weight loss, calorie counting, calories, macros

Why have I stopped losing weight at my slimming club?

Here is an overview of Shelly's weight loss over the course of 10 months. At any point in your journey, you can reach out to our coaching team, via our app, and they'll help guide you through any plateaus or challenges you may be facing throughout.

Shelly makes sure to hit 20,000 steps every day however, every individual is different, and we believe that a person's activity level should fit in with their own lifestyle. This allows her to eat her 1800 calories but still operate in a sustainable caloric deficit, which is the key to the Life Plan.

Team RH, Life Plan, Weight loss, diet, calorie counting

To get things straight from the off, there is absolutely NO SUCH THING as "big boned",  it's NOT a medical term. 

If you're tall, then yes you have "larger" bones than someone smaller than yourself, however compared to everyone else at your height, you're not "big boned".

Only around 15 percent of people actually do have a larger than average frame, same goes for those who have a smaller than average skeleton. The majority of us are just average.

This graphic below shows how to work out your frame size. It's pretty easy, just grab a tape measure.

Now you've identified your frame size, which you can own and be happy about. 

Your next step is to stop lying to yourself and thinking that the excess fat on your body is due to your "big bones" or new-found large frame size. We teach this home truths on the Life Plan, because we genuinely care and don't want to bullsh*t our members.

The scan above is of an obese gentleman who thinks he's big boned, and who has a medium frame size. As you can see, his bones are absolutely minute in comparison. 


Why am I making such a big fuss about this?

Well for one, it blows my fking mind that people out there actually think this. I just cannot get my head around it. 

Secondly, all these people who do think it, could have many underlying health conditions due to the fact they're in complete denial.

This behaviour has to stop. If you've been tagged in this by a friend, please know that they care and just want to help.
Now can you all go comment, and share this post because that headline is a fking belter that's gonna kick off WW3.

We’re currently running a special offer on our Monthly Life Plan, waving £19.99 off the sign up fee. Use code "BONABETES" at checkout.

Life Plan, diet, weight loss, calories, calorie counting, fat loss

Jade lost 103lbs on the Team RH Life Plan

Jade has lost 103lbs on the Team RH Life Plan

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If you're sick and tired of failing at every single diet you try, it's not because there's something wrong with you. It's because all those fad diets, slimming clubs, and weight loss shakes are complete BS. They don't work, and they never will. But don't worry, we're here to set you straight. Trust us, sign up and start changing your life for good.

We know that the only way to lose weight is through a calorie deficit. We set you a daily calorie, protein and fibre goal based on your weight, height and activity, all you have to do is stick to it.

Our coaches don’t do BS. Unlike most weight loss companies who'll happily take your money, teach you nothing and keep you coming back for more, we give you a complete nutritional education. You get the tools you need to lose weight for life, not just in the short term.

Get support from a community of over 20,000 real people just like you. No boring posts and no negativity, just top tips, great recipes, good fun and lots of support.

That's right, you can eat whatever you want! There are no red or green days, no pills, no shakes and no boring, tasteless meal plans. As long as it fits within the calories and macros we set out for you, then anything goes.

Enjoy hundreds of really tasty recipes, for all diet types. Whether you’re gluten-free, vegan, dairy-free or just plain fussy, if you have a dietary requirement, we’ve got a recipe. 

It doesn't matter if you work out from the gym or from home, we can build the right program for you. Some people hit their goal through walking and stepping, while others love a workout. Whatever your level, whatever your preference, you can choose what works for you.

We're proudly the most affordable (and best) plan on the market, because fat loss shouldn't just be available to those that can afford to spend more. We offer free content across our social media and keep our prices as low as possible, to give everyone a chance at achieving their goals. 

If you've made it this far and still haven't signed up then honestly, what are you waiting for?

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We hate to brag, but we've been officially recognised as the winner of the BEST ONLINE COACHING PLATFORM for 2021/22, and we couldn't have done it without the help of our amazing members!

Meet real members who've put in hard graft to get amazing results.

You don’t need to buy our products to smash your weight loss goals, but it helps! All of our Team RH merch was developed because our members wanted it. If you'd prefer to smash the plan without equipment then go for it, it's just there for when you need a hand.

Read our articles to level up your knowledge, lose fat, build muscle and become our next success story. 

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Join Team RH and Lose Weight for Life.

Sick of BS diet clubs?

Personalised
weight loss plan

1:1 coaching

Member support group

No restricted foods

Recipe database

Exclusive workouts

How Do We Compare to Other Plans?

Fancy a sneak peek?

Fancy a sneak peek?

Drum roll please…

Member transformations

Melanie

Dani

Jenna

Craig

Melanie

Dani

Get a head start!

Featured articles

How much sugar should you consume for weight l...

Josie lost 70lbs with Team RH - find out how!

Should you lift weights to lose fat?

Join Team RH and Lose Weight for Life.

Sick of BS diet clubs?

Personalisedweight loss plan

1:1 coaching

Member support group

No restricted foods

Recipe database

Exclusive workouts

How Do We Compare to Other Plans?

Fancy a sneak peek?

Fancy a sneak peek?

Drum roll please…

Member transformations

Melanie

Dani

Jenna

Craig

Melanie

Dani

Get a head start!

Featured articles

How much sugar should you consume for weight l...

Josie lost 70lbs with Team RH - find out how!

Should you lift weights to lose fat?

Personalised
weight loss plan