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.

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.

08/07/2025

🌅 New Day. New Start. New YOU 💫

Every morning gives you a fresh chance to show up for yourself, to commit to your goals, and to become the version of YOU that you dream about. 💪✨

Forget yesterday’s slip-ups. Let go of any guilt. Today is a blank page — and you get to write a story of strength, focus, and progress. 📖🌟

Whether you’re just starting or pushing through the middle — you’ve got this. Take it one step, one product, one choice at a time. 💧🥗🚶‍♀️

Let today be the day you say: I’m doing this for ME.

💖

24/06/2025

𝖧𝗈𝗐 𝖲𝗅𝖾𝖾𝗉 𝖧𝖾𝗅𝗉𝗌 𝗐𝗂𝗍𝗁 𝖶𝖾𝗂𝗀𝗁𝗍 𝖫𝗈𝗌𝗌

If you’re struggling to lose weight, your diet and exercise might not be the only things to focus on—your sleep could be the missing piece of the puzzle. Sleep plays a crucial role in weight loss, and not getting enough of it can make your journey much harder. Here’s why prioritizing rest is just as important as counting calories and hitting the gym.

1. Sleep Regulates Hunger Hormones

When you don’t get enough sleep, your body produces more ghrelin (the hormone that makes you feel hungry) and less leptin (the hormone that signals fullness). This imbalance can lead to increased cravings, overeating, and difficulty controlling portions.

2. Better Sleep = Better Food Choices

Lack of sleep can also impact your decision-making, making you more likely to reach for processed, high-sugar, and high-fat foods. When you’re well-rested, you have better self-control and are more likely to choose nutrient-dense foods that support your weight loss goals.

3. Sleep Boosts Metabolism

A well-rested body functions more efficiently, including your metabolism. Poor sleep can lead to insulin resistance, making it harder for your body to process carbohydrates and store fat properly. Over time, this can contribute to weight gain and difficulty losing fat.

𝖧𝗈𝗐 𝗍𝗈 𝖨𝗆𝗉𝗋𝗈𝗏𝖾 𝖸𝗈𝗎𝗋 𝖲𝗅𝖾𝖾𝗉 𝖿𝗈𝗋 𝖶𝖾𝗂𝗀𝗁𝗍 𝖫𝗈𝗌𝗌

• Stick to a sleep schedule – Aim for 7-9 hours of sleep each night.
• Create a bedtime routine – Wind down with relaxing activities like reading or meditation.
• Limit screen time – Reduce blue light exposure from phones and TVs before bed.
• Watch caffeine intake – Avoid coffee and energy drinks in the afternoon and evening.
• Keep your room cool and dark – Optimize your sleep environment for quality rest.

Prioritizing sleep isn’t just about feeling well-rested—it’s a key part of a successful weight loss journey. If you’re putting in the effort with your diet and exercise but not seeing results, take a closer look at your sleep habits. It might be the game-changer you need!

Do you struggle with sleep and weight loss? Let me know below! ⬇️

18/06/2025

❤️

It is important to take some time for yourself to look after your health and well-being...

Whether that be changing your diet for a healthier lifestyle; regularly exercising; having a nice hot soak in the bath; going for a walk; reading a book etc 🍎 🏃‍♀️ 🛁 🚶🏼‍♂️📚

Find something that you enjoy doing and take some time to be mindful of your body’s needs.

Your body is the biggest investment that you will ever make in your life... don’t abuse it!

Finally, believe in yourself - nothing and nobody can stop you! 💫

16/06/2025

⭐️ 𝗠𝗼𝗻𝗱𝗮𝘆 𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 ⭐️

How are you feeling about the week ahead?

Does today feel like a positive fresh start....or are you taking a deep breath & bracing yourself for another challenging week?

Whatever is whirling through your head right now - take a moment, take a breath & try these tips to make your week a little easier....

⭐️Start each day by closing your eyes & taking ten deep breaths

⭐️Try a 10 min meditation (lots available on YouTube

⭐️Put your favourite song on...and maybe have a boogie!

⭐️Make your favourite hot drink and prioritise taking time to drink it

⭐️Add a touch of summer to your home (bunch of flowers for a few quid can work wonders!)

⭐️Get outside, even if you’ve no time for a walk try to spend some time outdoors today

⭐️Promise yourself some time today to do something you WANT to do (not something you HAVE to do!)

⭐️Listen to a podcast - there are so many available and this can be a great way to switch off

⭐️Take a photo everyday of something that makes you smile

⭐️Message a friend, call them or meet for a walk

⭐️Have a Bath or shower in the evening - can be a great way to calm a busy mind

⭐️Create a ‘wish list’ of places you want to go

01/06/2025

𝗛𝗘𝗟𝗟𝖮 𝗝𝗨𝗡𝗘

Well, we are half way though the year…

How are you feeling, are you close to your goal or starting afresh today?

Let’s make this month an 𝗔𝗠𝗔𝗭𝖨𝗡𝗚 one and get you feeling fabulous by July (cause you deserve to feel fabulous every day)

🐚🥥🦀🌊🐠🐋🦞🦪👙☀️⛱️🩱🏝️

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.