This new year, I am going to accomplish my resolutions to lose twenty pounds, pay off my credit card debt, and purchase a house. To begin, in 2018 I plan to start my weight loss progress by eating healthier and being more physically active. My overall goal is to lose twenty pounds and lower my body mass index to twenty seven percent. I will have to begin this by lowering my carb and sugar intake, which will require me to monitor my daily meals. I have already downloaded a food tracker app, that will allow me to keep track of everything that I eat per day. Also, I plan to become more physically active by working out, walking, and playing with my son more. In order to improve my activities each day, I will use the elliptical machine while watching
My fitness pal has been successfully in providing feedback for users to keep track of their calorie intake and fitness level. The app is very beneficial in behavior change for the user to record his or her food intake consumed and achieve weight loss. The app is definitely recommended for users who prefer to consume healthy foods and do exercise regularly to enhance a healthy lifestyle. A few years ago, my friend suffers from the cardiovascular disease and has tried several diets to help lose weight, but did not achieve a better outcome. She wanted to consult a nutritionist who can give tips on meal planning and exercising. She told her nutritionist that is ready to take 30-day workout challenge. During the action phase, she started participating in an exercise program while using the app. She does regularly exercise at least 3-4 times a week and keep track to see how many calories burned. After doing a 30-day workout, my friend (user) has lost ten pounds, which made her feel confident and energized. The app has motivated her to make smart healthy foods and continue fitness journey
After a long deliberation I decided to do my behavior modification project on my unhealthy eating habits. There are many meaningful reasons why I choose this as my behavior to modify. I want to kick start a healthy lifestyle change by eating healthier and being more active. Another upside to modifying this behavior is too hopefully *fingers crossed* lose a few unwanted pounds. The long term goal of this change is to live a happier, healthier life, and become more confident in myself. I have high hopes that I can achieve all of these goals by cutting out junk food and sweets and replacing those items with nutritious and balanced food.
I found MyFitness Pal app to be easy to navigate and interpret. I found many advantages in using this app in regards to benefiting my patient 's and myself. After recording my meals, I found the app to be accurate and precise at calculating my average percentages compared to my goal percentages. I also found the process of using MyFitness Pal to be very detailed in the list of nutrients found in my food items. Even though certain meals had to be added separately, I still thought finding those food items was easy to do. Therefore, I found tracking my own diet with the use of this app to be very useful in regards to benefiting my patient 's in the future due to the knowledge I now have from this project.
This app, available to both android and apple users, provides consumers with daily calorie intake and nutritional information. The following are tracked using the app: carbohydrates, protein, fiber, sugar, fats, cholesterol, sodium, potassium, and essential vitamins. The app creates daily goals for calorie intake and nutrient consumption that are determined based on a user’s current weight and goal
You have defined what you want to happen in the first step. Now, you need to decide how you are going to achieve those wellness goals.
The way that I will reach this goal is by continuing to eat well, but giving myself a reward day. Also to continue my work out schedule, but keeping my eye on my intensity, so that I can compensate for needed challenge. I also plan to meet regularly with my Doctor and
My hope is that I will be able to establish a profitable home business so I can make donations to some of my favorite charities and help those in need.
The author of his paper relayed solely on the usage of an app downloaded on her phone that she was caring with her all the time. The FIT app, a comprehensive fitness tracking system, helped in recording the time walked, number of steps as well as the calorie burnt. This app is very details of displaying the pace and route in order to stay motivated. The unique goal personalization featured makes the tracking of the progress effortless. Furthermore, the app notified when the daily goal of 30 minutes was achieved. Additionally, the progress of the physical activity plan presents in the graph format which helped the author to visualize the progress. This approach to measure the progress was a convenient and easy way to document and monitor regularly author’s activity until the end of the 8 weeks. Taking in consideration the enormous amount of resources available for the patients to track their progress, the key element it is to find one that is easy to use for the patient, cost effective and reveal their
In recent decades, overweight population in US has risen to unprecedented levels. According to 2010 census by Center for Disease Control and Prevention, 69.2% of adults age 20 and above are considered overweight or obese. This is two thirds of the population (CDC). Obesity is often linked to overconsumption. Many studies conclude that high rates of obesity in the modern society result from the behavioral model created by the food industry of eating cheapest, but most profitable foods. These foods are high in calorie count and most often are unhealthy, and, thus, are major contributors to the rising levels of overweight population (CDC). The initial management of overweight and obesity is lifestyle intervention, which is a combination of diet, exercise, and behavioral modification. The major goal of behavioral modification is to help patients make long-term changes in their eating habits by monitoring and modifying their food intake (amount and quality), as well as controlling the stimuli in the environment that trigger such eating behaviors (Bray).
Many people need to lose some weight or follow some type of a healthy eating routine. Some people may have a mental health condition, yet work a full-time job, take care of children or going to college, and as a consequence trying to merge in a solid eating routine with practically no time for cooking is challenging. Making improvements to how we eat is basic, however extremely difficult. Braking bad habits and building up new healthy schedules regularly involves a lot of patience. Knowingly, eating has both has a positive or negative, physical and emotional component. Building up an achievable eating plan may be an especially difficult part of a self-care planning. So how can one fit in this aspects to one’s life? Making changes is easier said than done, but making changes while having no time is even more challenging. In the world of today, it appears as though everyone is busy, which influences the food options we make. Being on a constant move all the time leads to missing breakfasts, not eating or fast-food restaurants for lunch and having processed, pre-packaged microwaved meals for dinner.
Earlier I asked you to track your daily food and beverage consumption for the week. Now looking at the daily items is there anything that jumps out at you as something you really didn’t need to eat, or perhaps, something that you’ve overindulged in. For instance, if you are a soda drinker and have several a day, look at what would happen if you cut that back by one or more per day. A 12 oz regular soda has roughly 120 calories and if you drink 3 a day, that’s 360 empty, non-nutritious calories a day, or 2520 a week. It adds up. By cutting that back to one a day this saves you 240 calories each day, or 1680 each week. That is almost a half a pound per week just right there. Notice that I did not suggest that you cut it out completely, that is because I don’t believe in extremes. As you begin to see results, instinctively, you may cut it out on your own. This is all about developing good habits for a healthy lifestyle.
Goals involving physical activity include decreasing the number of people who do not participate in exercise and increasing the number of people who meet the national guidelines for aerobic and muscle-strengthening exercise. National guideline goals for individuals are 120 minutes of moderate activity or 75 minutes of vigorous activity per week. In 2008 the percentage of people meeting the physical activity guidelines were 18.1 and the goal for 2020 is 20.1. Nutrition goals focus on increasing the intake of whole grains, and vegetables and decreasing calories obtained from solid fats and sugars. In 2008, the average intake of vegetables was 0.76 cups per 1,000 calories and the 2020 goal is 1.16 cups per 1,000 calories (Office of Disease Prevention and Health Promotion, n.d.).
My goal is to continue keeping track of my dietary journal to make sure I regulate what nutrients I need and what nutrients I need to decrease for overall health. In addition to improving my overall health, I want to improve my body mass index (BMI). At 5’9 and 165pds my bmi is at 24.4. This is a normal BMI. I am very comfortable in my appearance but would like to decrease my BMI for a better cosmetic appearance and sit at a healthier weight for my body. My goal weight is below 160 pounds. With my actual calorie intake around 2100 calories, I plan to decrease my consumption to 1600 calories a day to try and loose one pound a week. My current diet fails to meet the three principles of balance, variety, and moderation. I need to be more mindful of my fat intake to make sure I am balancing carbohydrates, protein, and fat at the recommended proportions. Also, I need to create new menus for breakfast and lunch instead of my typical meals that lead to no variety. Through the intake analysis, I recognized what I was doing wrong and what I need to do to fix my dietary intake to achieve optimal
While I was tracking my eating for these three days, I began to learn about the benefits of the food that I am eating and the nourishment that they provide for my body. I had never realized how big of a role that the food that I eat plays in my everyday life. Eating has never been something that I really think about it is just something that I do. After I looking at the data of what I eat on Choose My Plate, I realized that my eating habits are far from balanced and that I needed to work on bringing my eating habits to a better balance. While there are a lot of things that I have been doing right, there are also many things that I can work on.
Whether you are thinking about your New Year 's Resolutions, or just want a change in your life starting right now despite the date, it 's important to sit down and ask yourself some thought provoking questions that will help you get clear on where you are and what you really want. If you don 't, then you will set up goals that are flimsy, unimportant, or too hard to stick to, which will end up in failure.