FAT LOSS FORMULA

Week one of any diet works. Day 8 is where most people stall — the honeymoon is over, the hunger is back, and nobody ever told you the actual number you should be eating. This book starts there: your daily calorie number, worked out from your weight and how active you are, not from a chart.

Then it runs four weeks on that number. What to eat at every meal, in measured portions, from the food already in your kitchen. How much protein a day, so you lose fat and not muscle. Twenty Indian foods that keep you full on fewer calories. Four workouts a week for four weeks — 30 to 40 minutes, a home version and a gym version, one notch harder each week. In bed by 11, ten minutes of morning sun, a 30-minute walk. And exactly what to do when hunger hits at 4pm and again at 11pm.

Twenty-eight printed days with a tick-box for each, a weigh-in every Monday, and a day-29 photo. Done the free 7-Day Reset? You start with a week of momentum. Haven’t? Start here — day 1 comes with a number. If nothing changes in 14 days, every rupee back.