With an Instagram following of over 1.5 million, Georgia Heins knows a thing or two about diet. As her debut book is about to hit shelves, she reveals how to achieve your best body yet with her latest portion method.
Known for her reels on all things diet, exercise and nutrition, Georgia has been a frequent feature on many of our FYP pages for some time. Her more memorable videos tend to involve nutritional comparison between snacks — such as a banana and a packet of Maltesers — to demonstrate the difference that choices in your eating habits can make over time.
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If you’re anything like me, you’ve likely scrolled through hundreds, if not thousands, of similar videos — ones where fitness influencers or nutritionists espouse their tips and tricks to healthy eating. But the information on social media can feel convoluted and contradictory, and it can be difficult to know which advice to follow — if any. They are, after all, just people talking to a camera.
But when it comes to Georgia’s content, she’s maintained a clear ethos throughout her clips: it all starts with the mindset. For her, habits become simple when your mind is aligned to them. Unsure what this means? Ahead of the launch of her new book, The Mindset Diet, we chatted to Georgia to find out how to start the new year right.
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Kickstarting healthier habits
First thing’s first, Georgia demands that we all drop the ‘New year, new me’ ideology. Immediately.
“You don’t need a new version of yourself,” she explains to L360. “You just need a regulated, supported version of the one you already are.”
Georgia continues: “Most people don’t fail because they’re lazy or unmotivated. They fail because their biology is dysregulated — their blood sugar is all over the place, their hormones are stressed, their sleep is off, they’re inflamed — and then they wonder why they can’t stick to anything.”
On 1 January, Georgia recommends focusing on your biology rather than your body and considering stabilising your habits. “Think about having consistent meals, prioritising protein, daily steps and reducing stress triggers. Do that and you’ll see how much easier your habits become.”
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Georgia’s guide to a healthy mindset for the new year
“Stop obsessing over perfection and start understanding your biology,” she explains. “A healthy mindset isn’t built by forcing discipline, it’s built by creating a body and environment that make consistency feel doable.”
Georgia’s top habits:
- Stabilise your blood sugar → fewer cravings, fewer binges.
- Prioritise sleep → your mood and hunger hormones depend on it.
- Move daily → not for punishment, but for mental clarity.
- Eat enough → most women are under-fuelling and overthinking.
- Stop comparing your journey → you’re not supposed to look like someone with completely different hormones.
Most importantly, she emphasises the importance of approaching a new year with compassion, not pressure.
“Your body responds better to safety than stress,” she says. “When your biology feels supported, your mindset follows.”
Read more: “I’ve been a vegetarian for six years — here’s how I hit my protein goals”
How to meal prep better in 2026
According to Georgia, simplicity is key. “Meal prep isn’t supposed to feel like a second job — it’s supposed to remove the mental load.” Here’s her top tips to sticking to meal prepping this year:
- Pick two proteins, two carbs, two veggies and rotate.
Trying to cook 19 different recipes is why people burn out. - Build assemblies, not recipes.
Think: bowls, wraps, stir-fries, salads.
They take minutes and stop you reaching for quick sugar fixes later. - Always prep your protein first.
If protein is done, everything else becomes easy. - Don’t fear repeating meals.
Consistency is what regulates blood sugar and cravings — not fancy menus. - Make it realistic for your week.
If you know you’re busy, choose convenience foods like pre-cooked chicken, microwave rice or ready-chopped veggies.
What is the hand/food portion method?
“It’s one of the simplest ways to portion your meals without tracking or weighing anything,” says Georgia. “It works because it’s personalised to your body.”
Here’s the quick breakdown:
- Protein: size of your palm
- Carbs: size of your cupped hand
- Veg or salad: size of your fist
- Fats: size of your thumb
She goes on to explain that women often undereat protein and overeat fats without realising, so this method takes away the guesswork and keeps things balanced without obsessing.
What’s your workout split like?
“Right now, my split is all about feeling strong, sculpted and supported hormonally — nothing extreme, just a mix that challenges me without burning me out,” Georgia explains. When it comes to her fitness routine, she prioritises balance over all else.
“I do two Pilates sessions to keep my core switched on and improve my posture, as well as a boxing session and two gym sessions each week. It keeps my body challenged, but my nervous system happy. For women, that combination is everything.”
The Mindset Diet will be available to shop on Amazon from 15 January 2026. Pre-order here.
Feature image: Georgia Heins
