The 1:1 Diet with Rachel

01/12/2025

🎄ℍ𝔸ℙℙ𝕐 1𝕊𝕋 𝔻𝔼ℂ𝔼𝕄𝔹𝔼ℝ 🎄

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𝘼 𝙉𝙚𝙬 𝙈𝙤𝙣𝙩𝙝, 𝘼 𝙉𝙚𝙬 𝘾𝙝𝙖𝙥𝙩𝙚𝙧, 𝘼 𝙉𝙚𝙬 𝙎𝙩𝙖𝙧𝙩, 𝘼 𝙉𝙚𝙬 𝙎𝙚𝙖𝙨𝙤𝙣... ❄️❄️❄️❄️❄️❄️❄️❄️❄️❄️

☀️ Crisp winter air

☕️ Warm Coffee

🍃 Falling leaves

⭐️ Twinkle Lights

🎁 Gifts galore

🎥 Dark cosy nights in

🎵 Christmas Music

🕯 Candles

❤️ Time with family and friends

I absolutely love this time of year…



loseweight

22/11/2025

16/11/2025

𝙰𝙲𝚃𝚄𝙰𝙻𝙻𝚈 𝙸 𝙲𝙰𝙽 ✔️

And you know what… you 𝚁𝙴𝙰𝙻𝙻𝚈 can.

You are the only person who can control your body.

You are the only one that can do it.

My husband always says to me ‘I wish I could do it for you’ and man, I wish he could do it for me too.

But he can’t, no one can.

I believe in me, and I believe in you… so do this…

Not for anyone else, but do it for you.

For the

✔️Waking up and feeling a million dollars

✔️For going shopping and treating yourself to something beautiful instead of something baggy

✔️For your health

✔️For being happy instead of feeling sad about the way you look

𝚈𝙾𝚄 𝙲𝙰𝙽

12/11/2025

There is no better time to embrace the change you’ve always wanted

𝒴𝑜𝓊𝓇 𝓉𝒾𝓂𝑒 𝒾𝓈 𝓃𝑜𝓌! 💫

11/11/2025

🍷 You Booze, You Don’t Lose 🍷

It’s no secret that alcohol lowers your inhibitions and impairs your ability to make rational decisions. The most dangerous effect that drinking can have on getting in shape is not the alcohol itself but the intoxication that comes with it.

It’s an all-too-familiar story: You spend all week carefully monitoring your diet and making good choices, and come Friday night you have a few drinks and next thing you know you’re going face-first into a plate of salty snacks (so long, diet).

And lest we forget, alcohol itself contains calories (7 per gram, which is less than fat but more than carbs and protein). A shot of clear liquor will run you about 80 to 90 calories on average, while fruity drinks or heavy beers like IPAs can exceed 200.

Further, people eat about 30 percent more food when they consume alcohol, possibly because alcohol interferes with satiety or simply because it makes your judgment fuzzier about whether or not you should now order the cheese platter or get a kebab on the way home.

WHEN ALCOHOL IS IN YOUR SYSTEM, IT'S HARDER FOR YOUR BODY TO BURN THE FAT THAT IS ALREADY THERE.

Alcohol is a major metabolism enemy. Once alcohol enters the body, our metabolism immediately begins using that as fuel. This means our body stops metabolising other fuel sources which can lead to increased fat storage.

While committed to a plan like The 1:1 Diet you have to ask yourself, after so many days of hard work, is it worth it?

Adapted by: https://www.facebook.com/one2onedietwithhollysarah/ with further reading including https://www.drinkaware.co.uk/alcohol-facts/health-effects-of-alcohol/calories/alcohol-and-food-equivalents/

09/11/2025

Staying motivated can be tough, especially when things get challenging.

But remember, progress often comes in small steps, not giant leaps.

Every effort you put in, no matter how small, brings you closer to your goals.

When you feel like giving up, think about why you started and the progress you’ve already made.

Keep going because your future self will thank you for the persistence.

You’re stronger than you think, and every setback is just a setup for a comeback.

Keep pushing forward—your hard work will pay off.

𝐵𝑒𝓁𝒾𝑒𝓋𝑒 𝒾𝓃 𝒴𝒪𝒰

08/11/2025

Diet World Thinking:

“Well, that’s bonnie night over for another year, hey-ho, it’s nearly Christmas.

It’s so flippin’ cold, my body NEEDS comfort food to keep it going this time of year.

Plus Christmas parties are going to start ramping up in a few weeks.

Life’s too short to be miserable.

Might as well quit this diet lark for this year.

I’ll worry about it next Spring” 😕(conveniently forgetting you said you can’t diet in the Spring last year because you had too much on and wanted to drink in pub gardens and have bar-b-ques).

My Thinking:
“8 weeks left until the end of the year. Great, that’s 8 weeks more possibility.

Yes, I’ve got more social occasions than usual coming up.

But, the reasons why I wanted to let go of this weight are still very much there. If I quit now I know I’ll 100% regret it come the New Year.

If I quit now, I can very easily (and lets face it probably will) gain about half a stone between now and the new year.

If I carry on, even if I plan some off-plan days to fit in around my social occasions, I could EASILY let go of half a stone (more depending on how many days I’m prepared to stick to plan)

So what’s the point in giving up?

I am the point here.

I’m dieting differently this time. The only thing I’m quitting is my old, unuseful “all or nothing” thinking.

I don’t have to be 100% on a strict Step 100% of the time.

The beauty of The 1:1 plan is how flexible it is with the different Steps, and I’m going to take advantage of that.

So I’m going to put a plan in place, work out what Step I’m doing on what day.

Plan in my off-plan social occasions, and share my plan with my consultant to make that commitment to myself.

Life’s too short for me to give up on my dream. I’m going to wake up on the first of January happy with and proud of myself.

I’m feeling really good about this now!” ❤️

07/11/2025

𝙸𝙵 𝙽𝙾𝚃 𝙽𝙾𝚆... 𝚆𝙷𝙴𝙽?

How many times have you said to yourself…

You’ll start Monday?
You’ll start next week?

There is never a right time.

So just go for it

Let’s do this ♡

06/11/2025

Eat well, feel great 🍉🍓🍅🥑🌽🍗

Eat junk, feel rubbish....🍟🍕🍔🍰

The choice is always yours.

We are what we eat.

The food we place in our mouths becomes part of us and helps to dictate our future health outcomes.
Take time to educate yourself, reflect on your choices and learn new ways to help forge a new path for a healthier and happier you.

The 1:1 Diet can kick start your weight loss with science based and medically approved highly nutritional meal replacements that can also be used alongside healthy whole foods.

Whether you start your journey purely on meal replacements or using them alongside whole foods will depend on your BMI and medical conditions, and personal preference.

When starting on Step 2 upwards on our plan, it helps you to get back into the kitchen to cook simple, yet nutritional and filling meals. You get reminded that in a fraction of the time it takes to deliver a takeaway you can have a tasty meal cooked!

With the help of your 1:1 Consultant you learn the foods that love you back, and which are your food friends and which are foe. You also learn how to prepare and enjoy the same foods you’ve always loved in a healthier way as you go into maintenance following through the Steps in your book.

Make your appointment to review your eating habits and let’s get you back on the healthy eating path.

Rachel
The 1:1 Diet

21/09/2025

Some benefits of drinking water:

• Helps improve memory & mood
It can reduce headaches & migraines
• Can help reduce sugar cravings
• It may help manage anxiety.

Hydration has an impact on the brain, as well as the body, and research has shown that even mild dehydration can have a negative impact on energy levels and moods, which may heighten the symptoms of anxiety.

So reach for the H20 and be sure to stay hydrated.

We recommend drinking 2.25ltrs per day on plan.

27/07/2025

🎀 Tips to Stay Motivated in Your Weight Loss Journey 🎀

🌸 Look beyond the scale numbers and celebrate victories like looser waistbands, boosted confidence, and newfound strength. 💪
🌸 Rome wasn’t built in a day, and neither is your weight loss journey. Set mini-goals along the way to keep you motivated and on track. 🎯
🌸 Clean out your closet and bid farewell to clothes that no longer fit. Embrace your progress, stay motivated, and treat yourself to some new threads. 👗 👔
🌸 This journey is about YOU!
Commitment and self-confidence are key to success. 💫
🌸 Spice up your meals with healthy recipes and keep your taste buds excited. 🍱
🌸 Don’t skip meals or products; they’re packed with essential nutrients for your journey.
🌸 Document your progress with frequent progress pics to visualize your transformation.

If motivation wavers, lean on your 1:1 Diet Consultant for support and tailored tips to keep you on track! ☺️💗