Health and Me

Tanya Dutt

Mum Of 3 Lost 30kg In 6 Months- Her Secret? A Simple 10-Minute Trick

Weight loss can seem daunting, particularly when you're balancing family, work, and the pressures of everyday life. But what if the secret to change wasn't a radical diet or grueling gym workouts? Get to know Rachael Sacerdoti, a 44-year-old mother of three who transformed her life—not with a personal trainer or strict meal plans, but with tiny, achievable changes that anyone can implement. Within six months, she lost 30kg, beginning with 10-minute walks and bedroom workouts at home. Her experience is evidence that it doesn't have to cost you everything you enjoy to take care of your health—it's all about balance, consistency, and finding a routine that suits you.

Nine months post-baby birth of her youngest daughter, Rachael had reached 90kg. Everyday tasks were challenging, and she would often find herself with swelling and redness in her feet after a walk. Worse than the physical challenges, however, was that she had lost her sense of self, confessing, "I didn't know who I was."

Even after repeated efforts to shed weight in the past, Rachael was restless, wanting to see results at once and quitting too early. But as she entered her 40s, she understood the process would take a long time—calling for persistence and patience.

Rachael's journey started with a 20-minute bedroom exercise and 10-minute walks around her neighborhood. Rather than completely transforming her lifestyle in one night, she gradually changed her diet and daily routine. She began losing weight at a consistent rate of 1kg per week, eventually achieving a total weight loss of 30kg within six months.

"I began in my bedroom, my sanctuary, and the progress was very slow, but I could see a difference in the way I moved and ate," Rachael explained. "I fell in love with the routine and healthy eating."

In addition to the weight loss, she felt a total transformation of confidence and outlook. "My confidence returned, I gained a true sense of myself and what I wanted out of my life."

One of the reasons Rachael succeeded was that she could stick to a routine. She spent less than an hour every morning on her health and achieved amazing results. Unlike most methods that entail gym memberships and diet programs, her approach was easy and feasible.

"I came to understand that spending an hour on myself each morning totally changed my life," she said. "It was unbelievable."

Rachael's weight loss transformation not only transformed her life but also positively influenced her family. She observed that the eating habits of her children were similar to hers—giving preference to sugar and processed foods. When she transitioned to a healthier, balanced diet, her family followed automatically.

Instead of strictly monitoring her children’s intake, she instilled an understanding of nutrition and balance. "I want my kids to know about nutrition and for them to realize when they’ve had too many lollies or chips," she explained. "They’re allowed to eat everything in moderation—I’d never dream of taking chocolates away from them."

<h2>Rachael’s Sustainable Diet Swaps</h2>

Instead of diets, Rachael used straightforward food exchanges to maximize her nutrition levels without missing anything. She preferred whole foods to keep her filled and fueled throughout the day. 

<strong>Carbs:</strong> Replaced white bread, rice, and potatoes with quinoa, brown rice, sweet potatoes, and wholemeal bread.

<strong>Pasta:</strong> Had chickpea and lentil-based pasta rather than wheat flour products.

<strong>Protein: </strong>Substituted red meat with lean proteins such as chicken, turkey, fish, and plant protein such as tofu and cottage cheese.

<strong>Dairy: </strong>Greek yogurt was a standard snack and breakfast item.

<strong>Vegetables: </strong>Added leafy greens to each meal to remain full and content.

"I didn't want to feel like I was dieting or that I had to eat little pieces of food," she said. "I just wanted to feel good and eat well."

<h2>From Personal Transformation to Coaching Others</h2>

As Rachael reached her fitness achievement by early 2020, her transformation amazed people around her. People and family members were keen to know how she had attained such an incredible transformation and asked for advice from her.

When the COVID-19 pandemic occurred and gyms closed, Rachael decided to assist others on their fitness journeys from home. What began as a group text with six friends eventually grew organically through word of mouth. By the time she had 20 clients, she had crafted a formal business plan and began her wellness program, It's So Simple.

"My friends were concerned about the gyms closing and they didn't know how they'd keep up with their routine," she said. "That's when they begged me to assist them and teach them how I transformed my figure."

Rachael now has more than 17,000 Instagram followers and still posts about her knowledge of fitness, nutrition, and accountability.

<h2>A Typical Day on Rachael's Plate</h2>

Rachael's nutrition is kept in balance and within reach at all times. Here's a snapshot of how she eats during the course of a day:

<strong>Breakfast (10 AM): </strong>Protein oats topped with cottage cheese and peanut butter.

<strong>Lunch (12:30 PM):</strong> Smoked salmon on a bagel with cream cheese or egg salad.

<strong>Snack (4 PM):</strong> Fruit and Greek yogurt.

<strong>Dinner (7 PM): </strong>Chicken breast with brown rice and vegetables.

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Weight loss can seem daunting, particularly when you're balancing family, work, and the pressures of everyday life. But what if the secret to change wasn't a radical diet or grueling gym workouts? Get to know Rachael Sacerdoti, a 44-year-old mother of three who transformed her life—not with a personal trainer or strict meal plans, but with tiny, achievable changes that anyone can implement. Within six months, she lost 30kg, beginning with 10-minute walks and bedroom workouts at home. Her experience is evidence that it doesn't have to cost you everything you enjoy to take care of your health—it's all about balance, consistency, and finding a routine that suits you.Nine months post-baby birth of her youngest daughter, Rachael had reached 90kg. Everyday tasks were challenging, and she would often find herself with swelling and redness in her feet after a walk. Worse than the physical challenges, however, was that she had lost her sense of self, confessing, "I didn't know who I was."Even after repeated efforts to shed weight in the past, Rachael was restless, wanting to see results at once and quitting too early. But as she entered her 40s, she understood the process would take a long time—calling for persistence and patience.Rachael's journey started with a 20-minute bedroom exercise and 10-minute walks around her neighborhood. Rather than completely transforming her lifestyle in one night, she gradually changed her diet and daily routine. She began losing weight at a consistent rate of 1kg per week, eventually achieving a total weight loss of 30kg within six months."I began in my bedroom, my sanctuary, and the progress was very slow, but I could see a difference in the way I moved and ate," Rachael explained. "I fell in love with the routine and healthy eating."In addition to the weight loss, she felt a total transformation of confidence and outlook. "My confidence returned, I gained a true sense of myself and what I wanted out of my life."One of the reasons Rachael succeeded was that she could stick to a routine. She spent less than an hour every morning on her health and achieved amazing results. Unlike most methods that entail gym memberships and diet programs, her approach was easy and feasible."I came to understand that spending an hour on myself each morning totally changed my life," she said. "It was unbelievable."Rachael's weight loss transformation not only transformed her life but also positively influenced her family. She observed that the eating habits of her children were similar to hers—giving preference to sugar and processed foods. When she transitioned to a healthier, balanced diet, her family followed automatically.Instead of strictly monitoring her children’s intake, she instilled an understanding of nutrition and balance. "I want my kids to know about nutrition and for them to realize when they’ve had too many lollies or chips," she explained. "They’re allowed to eat everything in moderation—I’d never dream of taking chocolates away from them."Rachael’s Sustainable Diet SwapsInstead of diets, Rachael used straightforward food exchanges to maximize her nutrition levels without missing anything. She preferred whole foods to keep her filled and fueled throughout the day. Carbs: Replaced white bread, rice, and potatoes with quinoa, brown rice, sweet potatoes, and wholemeal bread.Pasta: Had chickpea and lentil-based pasta rather than wheat flour products.Protein: Substituted red meat with lean proteins such as chicken, turkey, fish, and plant protein such as tofu and cottage cheese.Dairy: Greek yogurt was a standard snack and breakfast item.Vegetables: Added leafy greens to each meal to remain full and content."I didn't want to feel like I was dieting or that I had to eat little pieces of food," she said. "I just wanted to feel good and eat well."From Personal Transformation to Coaching OthersAs Rachael reached her fitness achievement by early 2020, her transformation amazed people around her. People and family members were keen to know how she had attained such an incredible transformation and asked for advice from her.When the COVID-19 pandemic occurred and gyms closed, Rachael decided to assist others on their fitness journeys from home. What began as a group text with six friends eventually grew organically through word of mouth. By the time she had 20 clients, she had crafted a formal business plan and began her wellness program, It's So Simple."My friends were concerned about the gyms closing and they didn't know how they'd keep up with their routine," she said. "That's when they begged me to assist them and teach them how I transformed my figure."Rachael now has more than 17,000 Instagram followers and still posts about her knowledge of fitness, nutrition, and accountability.A Typical Day on Rachael's PlateRachael's nutrition is kept in balance and within reach at all times. Here's a snapshot of how she eats during the course of a day:Breakfast (10 AM): Protein oats topped with cottage cheese and peanut butter.Lunch (12:30 PM): Smoked salmon on a bagel with cream cheese or egg salad.Snack (4 PM): Fruit and Greek yogurt.Dinner (7 PM): Chicken breast with brown rice and vegetables.