One habit at a time
The idea of introducing one habit each week appeals to me. It feels less overwhelming than changing every meal and routine at once, and I like the emphasis on ordinary food.
Emma W.
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The Sustainable Fat Loss Guide, part of The Full Library
Diet & weight loss
The Sustainable Fat Loss Guide
A 12-week plan to lose weight without extreme diets: one new habit a week, real food and simple printable tools.
- No crash diets, no banned foods: one new habit each week
- Find your numbers, or eat well without counting at all
- A 25-minute home strength routine, no gym needed
- 24 easy recipes, sample menus and printable trackers
- How long
- 12 weeks
- Level
- All levels
- Kit
- A chair and a backpack
- Per session
- 25 min
The Sustainable Fat Loss Guide€9,95
Why this guide
It wasn't a lack of willpower.
If you've tried diets before and ended up back where you started, it wasn't a lack of willpower. Most diets ask you to change everything at once, and nobody can keep that up for long.
This guide works differently. Every week you add one new habit. By week 12 you'll have a way of eating and moving that fits your life, and you'll know how to keep the results.
The plan
12 weeks in 4 phases
Every week you keep the habits from the weeks before, hit your step target, do your strength sessions and complete your Sunday check-in.
- Weeks 1-2
Get to know yourself
Track what you eat, find your numbers and measure your starting point.
- Weeks 3-6
Build the foundations
Protein at every meal, balanced plates, better drinks and your first Sunday meal prep.
- Weeks 7-10
Build momentum
Smart snacks, eating out and weekends, better sleep, and what to do if you stall.
- Weeks 11-12
Make it stick
Review your habits and move into maintenance, with a plan to keep the results.
What's inside
All 40 pages, listed
- Health disclaimer3
- How to use this guide4
- The 5 pillars5–6
- Realistic expectations7
- Your numbers8–9
- The plate method10
- The hunger scale11
- Smart swaps12
- Your 12-week plan13
- Week by week14–19
- Home strength routine20–22
- Eating out and weekends23
- Plateau fixer24
- Maintenance plan25
- Grocery list26
- Sunday meal prep27
- Recipes28–33
- Sample menus34–35
- Weekly check-in36–37
- Habit tracker38
- FAQ39
- What's next40
Is this the right guide for you?
It's for you if
- You've tried diets that asked you to change everything at once and couldn't keep them up. You want to lose weight steadily with real food and no banned foods, adding one new habit a week until it's simply how you eat and move.
A better choice if
- If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor before you start. If you have a history of disordered eating, work with a qualified professional rather than a self-guided plan.
What you'll need
The home strength routine needs only two things you already have.
EssentialA chair and a backpack, for the home strength routine
RecommendedBathroom scales, to weigh yourself a few mornings a week
RecommendedA tape measure for your waist
RecommendedA food-tracking app or a notebook
Missing something?
- Prefer not to count calories? The plate method needs no app or scales.
- No protein powder? The guide treats it as optional.
What early readers say
Feedback from people who read the guides before launch. Names changed for privacy. Buyer reviews with star ratings will appear here once they come in.
A practical approach to planning
The printable tools are a thoughtful addition. I prefer having something concrete to refer to, and the twelve-week format gives the guide a clear structure.
Lucas P.We'll make it right
If your file doesn't arrive, won't open or isn't what the guide page describes, email us. We'll send a working file or refund you in full.
Questions about this guide
Do I have to count calories?
No. The plate method works too. Counting is just more precise.
Can I still drink alcohol?
Yes, in moderation. The guide suggests keeping it to 2-3 drinks a week and counting them in your day.
I missed a few days. Do I start again?
No. Just carry on with your next meal and your current week.
Is this for men and women?
Yes. The numbers and portions are slightly different, and both are included.
How do I get my guide?
Straight after payment you get an email with a download link, and the link also appears on the order confirmation page. You can download it again at any time.
Can I get a refund?
Because the file downloads straight away, you agree at checkout to lose the 14-day right of withdrawal. If the file is faulty or isn't what the page describes, we'll fix it or refund you.
Complete your route
Train, eat and keep it going
The Sustainable Fat Loss Guide is part of the Home Reset bundle: all three home guides together, at a lower price.
The Home Reset
Train at home, change your habits and cook for the week. Everything you need to get in shape without a gym.
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€17,95€24,84
Save €6,89
The Full Library
Every guide in the shop at a lower price. Pick the route you need now and keep the rest for later.
- First Pull-Up in 8 Weeks
- Pull-Up Mastery
- No Gym Needed
- The Sustainable Fat Loss Guide
- High-Protein Meal Prep
€24,95€34,74
Save €9,79
General fitness and nutrition guidance only, not medical advice. Check with a doctor first if you have an injury, pain or health concerns. Results vary from person to person.