Lose Weight From the Inside Out — Mindset • Movement • Meals

A practical, no-gym e-book that helps you build the habits, workouts, and meals to lose weight—and keep it off.
By Othlaproduction

What you’ll achieve

• Reset your mindset so consistency becomes effortless (no more “start–stop” cycles).
• Train at home with progressive, equipment-free routines (10–20 minutes).
• Eat simply & smartly with the Hand-Portion Method, 80/20 balance, and a 7-day meal plan.
• Track the right metrics (not just the scale) and stay motivated with weekly check-ins.
• Break plateaus using a clear troubleshooting playbook.
• Lock in results with a 30-day Kickstart plan and printable daily checklist.

Who it’s for

Beginners and busy people who want a sustainable plan—not another restrictive diet. Perfect if you prefer home workouts, simple meals, and a coach-like voice that keeps you moving forward.

What’s inside (you get all of this)

• Complete e-book (EN + ES)
  • Mindset Reset: habits that stick, journaling, affirmations, visualization
  • At-Home Fitness: 12-week progressive plan (beginner → advanced), mobility & recovery
  • Nutrition Without Dieting: macros explained, portion control, hydration, mindful eating
  • Meal Plan: sample 7-day plan + grocery staples list
  • Mindful Eating & Emotional Control: cravings, stress tools, social events
  • Tracking & Motivation: photo/measure guides, weekly review, habit tracker
  • Troubleshooting Plateaus: why they happen & how to break them
  • 30-Day Kickstart: week-by-week focus with a printable daily checklist
• Printables & Tools
  • Daily Health Checklist (PDF) — tick-box planner for Mindset/Movement/Meals/Sleep
  • Habit tracker table and weekly review prompts
• Language: English + Español (versión completa incluida)
• Format: PDF, A4-friendly, mobile-readable

Why this e-book works (benefits)

• Behavior first, diet second: you’ll rewire habits so results become automatic.
• Zero equipment, zero excuses: short routines you can do anywhere.
• Eat what you love—wisely: the 80/20 method removes guilt and binge/“restart” cycles.
• Clarity over confusion: step-by-step plans, checklists, and simple formulas.
• Sustainable pace: real-world results (≈0.25–0.75 kg/semana de media) without burnout.

How to use it

1. Read Mindset Reset (15 minutes).
2. Start the Beginner routine (10–15 min, 3×/week).
3. Apply the Hand-Portion Method and the 7-day meal plan.
4. Print the Daily Checklist and track weekly.
5. After 30 days, review, adjust, and move to the next level.

What you get (download package)

• E-Book (PDF) – English
• Daily Health Checklist (PDF) – EN
• Habit Tracker (PDF)
• Daily meal planner (PDF)
  

Disclaimer: Educational content only. Consult a qualified healthcare professional before starting any nutrition or exercise plan.