The 1:1 Diet with Rachel

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The 1:1 Diet with Rachel

Contact me now for FREE 1-to-1 consultations to discuss a long term approach to weight loss and heal

Contact me now for FREE 1-to-1 consultations to discuss a long term approach to weight loss and healthy eating.

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! ☺️💗

23/07/2025

If you’re looking to add a little exercise to you weight loss regime here are some handy tips on how to get started:

Start with a 15 minute daily exercise and watch your body and mood blossom.

Here is how to do it:

Jogging on the spot for cardio
👟Lift your right arm and left foot at the same time
👟Raise your knees as high as your hips
👟Then switch to the other foot
👟Repeat for 10 minutes

Lunges for lower body
👟Stand with your feet hip-width apart
👟Take one foot backward, lower your body until your knees form a 90 degree angle
👟Rise up with your forward leg
👟Repeat this 10-15 times each side

Stretching to burn calories
👟Sit on the floor with your legs as far apart as possible
👟Bend your right knee and touch your left toes with your left hand
👟Do 10-15 reps on each side

Keep moving and you are sure to keep improving…

Rachel 07805 674317

17/07/2025

𝒮𝓉𝒶𝓎 ℳℴ𝓉𝒾𝓋𝒶𝓉ℯ𝒹 ℴ𝓃 𝒴ℴ𝓊𝓇 𝒲ℯ𝒾𝑔𝒽𝓉 ℒℴ𝓈𝓈 𝒥ℴ𝓊𝓇𝓃ℯ𝓎

Weight loss isn’t just about the number on the scale—it’s about building a 𝒽ℯ𝒶𝓁𝓉𝒽𝒾ℯ𝓇, stronger, and more confident version of yourself.
Some days will be tough, but remember: progress is progress, no matter how small.

Here are a few tips to stay motivated:

✅ Set Small Goals – Instead of focusing on losing 50 pounds, start with 5. Small wins keep you going!
✅ Celebrate Non-Scale Victories – More energy, better sleep, looser clothes? Those are all signs of success!
✅ Find Your “Why” – Whether it’s feeling better, setting a good example, or improving your health, remind yourself why you started.
✅ Stay Consistent, Not Perfect – One bad meal or missed workout doesn’t define you. Keep moving forward!
✅ Surround Yourself with Support – Whether it’s a coach, a friend, or an online community, support makes a difference.

Your journey is 𝒴𝒪𝒰ℛ𝒮.

Keep pushing, stay patient, and trust the process.

You’ve got this!

What keeps you motivated? 🌊

14/07/2025

𝒮𝓉𝓇𝓊𝑔𝑔𝓁𝒾𝓃𝑔 𝓉ℴ 𝒟𝓇𝒾𝓃𝓀 ℰ𝓃ℴ𝓊𝑔𝒽 𝒲𝒶𝓉ℯ𝓇

Let’s Fix That – Your Weight Loss Goals Depend on It 💧

Water isn’t just “good for you”—it’s essential for fat loss, energy, and controlling hunger. If you’re not hitting your water goals daily, you could be holding yourself back 💦

Here are 5 easy ways to up your water intake:
1. Start your day with a full glass – Before coffee, before food. It wakes up your metabolism and sets the tone!
2. Flavor it up – Add lemon, cucumber, or berries if plain water feels boring.
3. Use a marked water bottle – Visual goals help keep you accountable throughout the day.
4. Drink before every meal – Helps prevent overeating and keeps you hydrated.
5. Set reminders – A quick phone alert every hour = powerful progress.

Remember: being “too busy” to drink water is like being too busy to charge your phone. Your body needs it to function at its best.

Let’s raise a glass (of water) to your goals today—your future self will thank you!

13/07/2025

Why Eating Every 4 Hours Can Help You Lose Weight and Stay Energized

One of the biggest challenges my diet clients face is managing hunger and cravings while trying to lose weight. A simple yet powerful strategy I recommend is eating every four hours. This approach keeps your metabolism active, prevents energy crashes, and makes it easier to stay on track with your weight loss goals.

Here’s Why Eating Every 4 Hours Works:

✅ Boosts Your Metabolism – Regular meals keep your body in fat-burning mode instead of slowing down due to long gaps without food.

✅ Prevents Cravings & Overeating – When you eat consistently, you’re less likely to binge or make impulsive food choices later in the day.

✅ Balances Blood Sugar & Energy Levels – No more afternoon crashes or brain fog! Eating at regular intervals helps stabilize blood sugar, keeping you energized and focused.

✅ Supports Fat Loss & Muscle Maintenance – Your body needs a steady supply of nutrients to preserve muscle while burning fat, especially if you’re working out.

By fueling your body every four hours, you set yourself up for success—steady energy, fewer cravings, and better weight loss results.

Address

Overseal
Swadlincote
DE12

Telephone

+447805674317

Website

https://linktr.ee/RachelOne2One

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My Story

My weight has yo-yoed throughout my adult life but I lost over 4 stone* in 2014 for a family holiday and I’ve been able to maintain that loss all thanks to The 1:1 Diet by Cambridge Weight Plan and the support of my consultant.

I love what The 1:1 Diet has done for me; it has given me my life back with a new found lease for life. I am happy, I feel healthy and I have my confidence back.