The Aligned Body Project
“I've started again so many times. Why does it never stick?”
A practical six-step guide to sustainable weight management. Build a routine you can keep on an ordinary, busy week: walking you can repeat, simple strength work, satisfying meals with Indian options, better sleep, and a plan for the bad days.
It isn't a willpower problem.
Most of us know roughly what we “should” do. The trouble is that every plan we try is built for a perfect week, and real weeks are not perfect.
Six steps. One routine you can keep.
Stop treating your body as an opponent to beat. Pay attention to it, then build a routine small enough to survive a bad week. Each step is one chapter, and each leaves you with something practical you can use:
Aware. Move. Fuel. Understand. Regulate. Integrate.
A plan you use, not a book you just read
- Start Here: a quick check of whether you need a different route first, and one small action to pick this week.
- Quick Problem Finder: evening snacking, no treadmill, a stuck scale, stress and poor sleep, busy weeks, a bad week. Each has a first move and the chapter to read.
- Walking and strength without a gym: talkable-pace walking on flat ground or a slope, and simple strength moves such as the wall push-up, with an effort scale to keep it safe.
- Food without a named diet: the flexible plate, a meal and context journal, and three default meals, with ideas like dal, rice and curd, paneer bhurji with roti, or a chana salad bowl.
- Understanding your body: where fat is stored, the waist-to-height check, and why South Asian cut-offs are lower.
- Stress, sleep and recovery: a recovery menu, a sleep anchor and a one-week sleep log.
- Appendices: Flexible Meals with widely available and Indian options, a Movement Reference and honest answers to common questions. Plus a one-page Quick Reference and a glossary.
Real pages from the book
Tap any page to see it full size.
For the day it goes wrong: the Reset Card
The real danger isn't one heavy dinner. It's the voice that says “well, the week's ruined, I'll start again on Monday.” The Reset Kit is built for that moment.
- Why it matters. A short, recognisable scene, so you know exactly which moment this page is for.
- What the evidence supports. What studies of lapses actually found, with their limits stated, and numbered notes linking to the sources.
- The tool. A three-step card you can photograph and keep on your phone.
- What not to do. Why skipping the next meal or doubling the next workout tends to keep the cycle turning.
1. Notice, without a verdict. Describe what happened in plain words, as you'd tell a friend.
2. Resume one ordinary helpful action. Your usual next meal, tomorrow's walk, bed on time tonight.
3. Adjust one condition. Hunger, tiredness, what was in the cupboard, the time of day or the plan itself.
Written for real, busy lives
This book is not for you if…
- you want a crash diet or fast results. No particular amount of weight change is promised, and the book says so on page two.
- you're under 18, or your weight is already in a healthy range for you. The movement, sleep and recovery chapters still apply, but the weight-loss parts aren't meant for you.
- you're pregnant or breastfeeding, have a history of disordered eating, or have a long-term condition or medicines that need individual advice. Please talk to a qualified professional first; the book's Start Here page explains why.
Your Next 90 Days
The six steps as a twelve-week map, one focus a week. Repeat any week you need to. It's a sequence, not a deadline.
Foundations. Your baseline, the first week of your walking plan, a first default meal, a wake-up anchor, your first strength session and your first weekly review.
Build. Normal, busy and recovery versions of your week, your recovery menu, a third default meal, one change at home, and checking the trend.
Steady. Your reset plan, small progressions, everyday movement, practising your busy-day routine on purpose, and a maintenance agreement.
Researched line by line. Not churned out.
This second edition was rebuilt from the ground up, with every claim checked against its source. Where a number couldn't be confirmed, it was taken out.
Ady Dean
Ady Dean isn't a doctor, a dietitian or a personal trainer. For years he sat at a desk, watched his health slip, and tried and abandoned diets and gym memberships. He joined three gyms and used each for about two weeks. He stepped on the scale backwards. He was sure the problem was discipline.
The turning point was ordinary: one flight of office stairs, and a reflection in a dark train window on the way home. What changed after that wasn't a new diet. It was four habits he could keep on a normal week: paying attention to how much he ate, walking (mostly on an incline), strength training two or three days a week, and protecting his sleep.
He did it without prescribed treatment or professional support, which is exactly why the book tells you clearly when you should get both. His experience can't promise you the same outcome. Bodies and lives differ, and your results will too. He wrote this book for the person he used to be: tired, frustrated, and sure this was just how things would be.
The Aligned Body Project
- The complete 84-page PDF ebook (Edition 2, November 2026)
- The Six Steps, the Quick Problem Finder and the Reset Kit
- 12 printable worksheets, from your baseline to your maintenance agreement
- Your Next 90 Days: a 12-week map, one focus a week
- Flexible Meals with Indian options, a Movement Reference and a one-page Quick Reference
Cooking vegetarian? At checkout you can add The High-Protein Indian Vegetarian Kitchen (40 recipes) for just ₹149. It's optional.
Our promise
You'll get the download link straight after payment, plus a copy by email. If the file doesn't arrive, won't open, or you were charged twice, we'll fix it or refund you in full, as set out in our Refund Policy. Because it's an instant digital download, we don't offer refunds for change of mind.
Frequently asked
Is this a printed book?
No. It's a PDF ebook you download straight after payment. It works on phone, tablet and computer, and you can print the worksheets for your own use.
Do I need a gym or a treadmill?
No. The walking plan works on flat ground or any gentle slope, and the beginner strength moves need no equipment. Incline walking is an option, not a requirement.
I'm vegetarian. Will the food ideas work for me?
Yes. Every meal idea has a widely available option and an Indian option, with plenty of vegetarian protein such as dal, curd, paneer, besan, chana and sprouts. There's no named diet and no calorie targets to follow.
Is this medical or diet advice?
No. It's general information and the author's own experience. If you have a health condition, take regular medicines, are pregnant or breastfeeding, or have a history of disordered eating, please talk to a qualified professional before you begin.
Will I lose a certain amount of weight?
No amount is promised. Weight is affected by many things, including health conditions, medicines, sleep and genetics. The book counts moving more easily, sleeping better and worrying less about food as progress too.
How do I get my copy?
After payment you'll see a download button immediately, and we email you a copy for safekeeping. Can't find the email? Check Promotions or Spam, or write to adydean@ebookhut.com.
Can I get a refund?
If the file doesn't arrive, won't open or you were charged twice, yes, in full. See our refund policy for details.
P.S. You don't need another fresh start on Monday. You need a routine small enough to keep on a bad week. For less than a single gym day pass, you can start building it today.
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