53 pages
“Reset”. Four months, step by step
The full sixteen-week programme: work out why the weight keeps coming back, and replace the habits that put it on. Not a diet — four months of daily work, including what to do when the scale stalls and how to catch the weight returning. 53 pages, lifetime access. The course text is in Russian.
What's inside
- Sixteen weeks in order: what starts and what changes
- Five groups — and where you personally should start
- 21 practices: mornings, water, the table, movement, sleep, massage
- What to do when the scale stalls, and how to catch regain early
- Honest about the load: by month four it is 1.5–2 hours a day
Contents
- Как читать этот курс
- Пролог
- Пять групп. Определите свою
- Справочник практик
- Неделя 1. Узнать, сколько вы едите
- Неделя 2. Счёт закончился
- Неделя 3. Стол
- Неделя 4. Итог первого этапа
- Неделя 5. Вода
- Неделя 6. Сон и шаги
- Неделя 7. Утро и вечер
- Неделя 8. Когда вес встал
- Неделя 9. Гимнастика
- Неделя 10. Тренировки
- Неделя 11. Разговор с телом
- Неделя 12. Что на тарелке
- Неделя 13. Разгрузка
- Неделя 14. Массажи
- Неделя 15. Жизнь, а не курс
- Неделя 16. Итог четырёх месяцев
- Дневник и чек-листы
Who this course is not for
- You are pregnant or breastfeeding
- You are under 18
- Your doctor has restricted your food or exercise in ways that conflict with the course — your doctor’s instructions come first
- You currently have an eating-disorder diagnosis (anorexia, bulimia), or you induce vomiting or take laxatives or diuretics to control your weight: see a specialist first, and take the course afterwards
- If the diagnosis is in your past, or the thought of daily weigh-ins makes you anxious, the course is taken differently — without counting; page one explains how