Free routine template
Weight loss plan that reminds you when each one is due
Less rice and more greens, water before meals, 8,000 steps, two strength sessions, a set bedtime, a weekly weigh-in.
- 6 routines
- 2 at a set time
- Reminders when they are due
Steady weight loss
Days and times are the pack's own. Change any of them after you add it.
- Less rice, more greens2 times a dayAt lunch and dinner, ask for less rice or half rice and add a vegetable side. Eat the vegetables first.
- Water before meals3 times a dayA glass of water before each meal. Swap one sweet drink a day for water or kopi-O kosong.
- 8,000 stepsEvery dayCheck your phone's step count before dinner and walk the gap: a loop of the estate, a stop early off the bus.
- Two strength sessions2 times a weekTwenty to forty minutes of squats, push-ups, rows and lunges, at home or a gym. It helps you lose fat rather than muscle.
- Same bedtimeEvery day at 23:00Short sleep makes you hungrier the next day. Lights out at the same time, aiming for seven hours or more.
- Weekly weigh-inEvery Mon at 7:30Same scale, Monday, after the toilet and before breakfast. Write it down and watch the four-week trend.
About this pack
Slow, steady loss you can keep: small changes to food, movement and sleep, not a crash plan before an event. If you have a health condition, check with your doctor before you start.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find Steady weight loss and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
A glass on waking, one before each meal, a bottle that goes everywhere, a count at six, tomorrow's bottle filled.
6 routinesCleanse and sunscreen each morning, a night cleanse, a gentle scrub twice a week, a fresh pillowcase, nails and grooming.
5 routinesSleep, water, steps, training, greens: five routines that carry everything else.
5 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.