Lose Weight the Healthy Way

Lose Weight the Healthy Way is a gentle four-week guide for generally healthy adults who want to lose weight steadily, without starving, banned foods or detox products. What's inside: • How healthy weight loss really works, and why crash diets backfire • The Jannis plate: portions without counting, using your hand as your guide • Sleep, the hidden side of weight loss, with a 7-step routine • 12 healthy habits, from warm water first thing to a 10-minute walk after meals • Four weekly menus with two choices at every meal: South African favourites or Western options • 39 recipes: breakfasts, lunches, dinners and snacks • 8 shopping lists, one for each menu every week • Healthier swaps for everyday foods • Real life: cravings, weekends, braais and eating out • Food first, supplement smart: an honest supplement guide • Habit tracker and weekly check-in pages Good to know: this guide is educational and doesn't replace medical or dietetic advice. If you're pregnant or breastfeeding, have diabetes, high blood pressure, kidney disease or an eating disorder, or take medication, please speak to your doctor or a registered dietitian first. A healthy pace is about 0.5 to 1 kg a week, and results vary from person to person. Digital product for personal use only; it can't be returned once downloaded.

1. Download the PDF after checkout. Read it on your phone or print it at home. 2. Read chapters 1 to 4 first. They explain the why. 3. Start Week 1 on any day. Each week has a focus, a seven-day menu and shopping lists. 4. Want company? Start with us on Monday 16 November 2026 and follow along on @jannishealth.