Week 13:
Six Small Habits for
Everyday Health

ADD LEGUMES TO ONE MEAL

Good morning ☀️

Today’s weight-loss tip is to add a small amount of legumes to one meal.

Beans, chickpeas and lentils are practical foods that can add both fibre and plant-based protein to your meals. Fibre may help you feel satisfied after eating and can also support regular digestion.

You do not need to prepare a complicated recipe. Canned legumes are convenient because they are already cooked and can easily be added to a salad, soup, curry or rice dish.

For one meal today, try adding about two tablespoons of drained and rinsed beans or chickpeas 😊

If you do not usually eat legumes, begin with a small amount and see how your stomach responds. There is no need to add a large serving at once.

Small additions can gradually improve the overall quality of your meals without completely changing what you already eat 💪

#HealthyEating #FibreFoods #SHINFITNESS

TAKE THE STAIRS FOR ONE FLOOR

Good morning ☀️

Today’s weight-loss tip is to add a short amount of movement to an everyday trip.

Many people feel that exercise only counts when they complete a full workout. However, short periods of movement throughout the day also contribute to your overall activity level.

Even when you are busy, changing how you travel a short distance can be a practical way to move a little more. Walking up one floor may only take a minute, but repeating small choices like this can help build a more active routine.

Once today, take the stairs for one floor in a safe location 😊

There is no need to rush. Walk at a comfortable pace and use the handrail if needed.

If you have knee pain, feel dizzy, are recovering from an injury or are carrying something heavy, choose the lift or another safer option. The goal is to add safe movement, not to force yourself through pain.

#DailyMovement #TakeTheStairs #SHINFITNESS

SET A BEDTIME REMINDER

Good morning ☀️

Today’s weight-loss tip is to set a reminder to begin getting ready for bed.

Sleep is an important part of weight management. When sleep is repeatedly shortened, some people may experience stronger hunger, lower energy and more difficulty following their planned meals or exercise routine.

The problem is not always an inability to sleep. Sometimes, work, videos, social media or other activities simply push bedtime later than planned.

Tonight, set one alarm for 30 minutes before your planned bedtime 😊

When the alarm goes off, begin your usual preparation, such as changing clothes, brushing your teeth, dimming the lights or putting your phone away.

You do not need to fall asleep at exactly the same time every night. The first goal is simply to notice the time and give your body a chance to slow down before bed.

#BetterSleep #BedtimeRoutine #SHINFITNESS

CHOOSE ONE HIGHER-FIBRE CARB

Good morning ☀️

Today’s weight-loss tip is to change the type of carbohydrate once instead of trying to remove carbohydrates completely.

Carbohydrates provide energy for daily activities and exercise. Rather than automatically avoiding them, choosing an option that contains more fibre may help make your meal more satisfying.

Wholegrain bread, oats, barley, brown rice and higher-fibre cereals generally provide more fibre than heavily refined alternatives.

For one meal today, swap your usual carbohydrate for one higher-fibre option 😊

For example, you could choose wholegrain bread instead of white bread or oats instead of a low-fibre breakfast cereal.

You do not need to replace every carbohydrate at once. Increasing fibre too quickly can cause bloating or stomach discomfort for some people, so begin with an amount that suits you and continue drinking fluids as usual.

#HealthyCarbs #HighFibreFoods #SHINFITNESS

PUT ONE HEALTHY OPTION IN VIEW

Good morning ☀️

Today’s weight-loss tip is to make one practical food option easy to see when you open the fridge.

Food choices are not determined by willpower alone. When you are busy, tired or hungry, you may be more likely to choose the first thing you notice or something that is immediately ready to eat.

Making a suitable option visible can reduce the number of decisions you need to make at that moment.

Today, place one item such as washed fruit, yoghurt, boiled eggs or cut vegetables at eye level in the fridge 😊

If possible, prepare it so that you can eat it immediately or add it easily to your next meal.

You do not need to reorganise the entire fridge or remove every treat. Making just one helpful option visible and convenient is enough for today.

A supportive food environment can make healthy choices feel easier and more natural over time 💪

#HealthyChoices #FoodEnvironment #SHINFITNESS

TELL ONE PERSON YOUR PLAN

Good morning ☀️

Today’s weight-loss tip is to tell one person about a small action you plan to complete tomorrow.

A general goal such as “I will be healthier” can be difficult to act on because the next step is not clear. Saying one specific action out loud can help you decide what you are going to do and when you are going to do it.

Today, tell someone you trust about one small plan, such as:

“Tomorrow, I will walk for 10 minutes after lunch.” 😊

You could also plan to prepare your breakfast, take a water bottle to work or go to bed 30 minutes earlier.

The other person does not need to monitor, remind or judge you. Simply sharing your plan in one short message or conversation is enough.

Choose an action that is realistic for your schedule. A small plan that you can complete is generally more useful than a perfect plan that feels too difficult to begin.

#Accountability #HealthyHabits #SHINFITNESS

WEEK 13 CHECK-IN

Good morning ☀️

Today is our Week 13 check-in.

This week, we focused on small actions that can be added to everyday life without completely changing your current routine.

• We covered:
• Adding a small amount of legumes to one meal
• Taking the stairs for one floor
• Setting an alarm 30 minutes before bed
• Choosing one higher-fibre carbohydrate
• Putting one ready-to-eat option in view in the fridge

Telling one person about tomorrow’s small action

Today, look through the list and tick the actions you completed. Then choose one action that felt useful or realistic enough to repeat next week 😊

You do not need to have completed everything. This check-in is not a test, and missing an action does not mean that you have failed.

Recognising one positive action and choosing to repeat it is enough. Sustainable progress is usually built by practising manageable habits again and again 💪

#WeeklyCheckIn #SustainableHabits #SHINFITNESS