Question

This is part I worth 25% of your final paper grade!!

By Week 2, you will select a health behavior issue that you would like to improve and set out your long and short term goals.

Please do the following by the end of Week 2:

100 points (25% of your total final paper and 5% out of your entire course grade)

1) Identify the behavior you wish to change                   10 points

(Is the behavior smoking? Overeating? Being sedentary? Is it being stressed? Anxious? Overly busy? Drinking? Anger management? Relationship issues? Better Physical fitness? Eat better? How does it affect your life?)

2) Establish some Baseline data about your behavior.   30 points

(You won’t know where you are if you don’t know where you started

i.e. how do you know if you lost weight, if you don’t know how much you weighed?

                   Keep a diary of your habits for a few days

                   Write down your feelings on those days, especially in relation to the activity you want to change

                   What triggers do you notice in relation to your behavior?

                   What do we know about your behavior? What contributes to it?

                   What is the history of this behavior? When it is worse? Better?)  

2b) Summarize your baseline data.                                   20 points                                                            

(Identify any patterns you see.

Look at the positives and the negatives

Accept what you have found as accurate

Focus on strengths as well as weaknesses

Identify any patterns you see. If they are strengths, use them as such, if the patterns are behavior weaknesses, work on changing them.)

3) Establish some specific goals.                     30 points                      

(Short term goals

Long term goals

Every journey starts with the first step, remember that.

If long term goal is to lose 30 pounds, short term should be one pound per week. You can’t do it all in a day! And you will get sad if you don’t see immediate results. Even if you are choosing to quit smoking cold turkey, you need to see the accomplishments of making it one day, then a week…..

What is a short term goal? This is a smaller project related to your overall goal of being a healthier, happier you!   

                                      e.g. lose 8 pounds over the quarter

What is a long term goal? This looks at overall, lasting improved health for your lifetime, e.g.    

                                      Eat more fruits and veggies EVERY day

                                      Meet your calcium intake requirement EVERY day)

4) Make a personal contract to accomplish your goals.                                      10 points

(Write down both the starting and ending dates. This will help you focus on specific activities for reaching your goals....

Specify the time

Specify the personal resources

Specify the energy that you will need to commit to this project)

Answer 1

(1) The behaviour that I would like to change is being unhealthy and lack of physical activity.

(2) My whole adolescent life most of the time I am thinking of losing weight and involve myself in sports but I never did. I planned activities like run every morning or go for a cycling class but I dont have the energy nor the discipline to do so. I prefer eating restaurant food like burgers, french fries, pizza and donut. I love eating chocolates, pasta and drink softdrinks. I am a emotional eater. I eat when I'm sad, I eat when I'm happy. The worst time of my unhealthy way of life was when I started going to college, away from home and away from my parents so I could eat anything I want no one is there to stop me. The result is I become obese. My weight is 191 lbs on a 5ft 4 inches height. It is so tough I can't move properly little walking makes me feel tired. I am irritated most of the time. When I look at myself in the mirror I feel pitty and down. I lost all my self-confidence. But my family and friend are my strenght they always encourage and motivate me to change. They said start small step at a time then eventually if I saw result from that small steps it will help me be more motivate and continue to be healthy.

(3) My short term goal is to lose even a pound per week and start at least 15 minutes of exercise per day.

My long term goal is have a normal weight base on my height and eat healthy. My second long term goal is to establish an exercise routine it could be running everyday or go cycling.

(4) Today September 4, 2018 I will start my journey to a healthy life. By next year September 4, 2019 I should be 138 lbs.

I will start eating less calories per day. I usually eat 3000 to 4000 calories, base on my height and weight I should eat around only 2000 calories in order to lose weight. I will lessen my carbohydrate intake instead I will eat more protein and healthy fats. I will start cooking my own food. Home cooked meals of course are always healthier. I will now start using good oil like olive oil and avoid frying I'd rather boil or bake my food. I will eat more vegetables especially the grean leafy ones. I will stop eating junk food and stop drinking soft drinks. I will eat less sweets and chocolates. When it comes to physical activity tomorrow I will start a 15 minutes cardio exercise at home. I will start a light activity first because my weight is still so heavy for my body to bare. If I lose a few pounds more I will start to do running and cycling at least 30 minutes everyday.