Behaviour Modification week 2

This is the first week response (behaviour modification week 1)

A SMART Goal of Improving Diet: Specific - To be healthier and leaner by having a well - balanced diet minimum of 6 days a week. Goal - To eat three well - balanced main meals \& two mid-meals, finish dinner by 8pm on minimum 6 days a week for 3 months. Specific - Have breakfast at 9 am, Lunch at 2pm, Dinner at 7.30pm - mid morning meal will be at 11.30am and mid evening at 5.30pm. Cut down on carbs, NO sugar, eat more protein, veggies, fibre and fruit, NO junk food, NO processed foods, NO aerated drinks, NO fruit juices, NO white bread Will eat approx. 50grs (approx. 1gm/kg of body weight) of protein at lunch \& dinner (total 100gms protein) thru Chicken, Fish, eggs, Tofu, Soya Cottage cheese, Greek Yogurt, Oats. Eat one serving of veggies each main meal, one small bowl of brown rice / wheat pasta with one servin! of salad. Breakfast - 50gs of Oatmeal with milk / Greek Yogurt /peanut butter with berries and one egg OR 2 Multigrain toast with one egg Lunch - one small bowl of brown rice / pasta, one bowl veggies, 100gm Chicken breast, Green salad. Dinner - stir-fried veggies, 100gms Cottage cheese / tofu, one bowl brown rice, Green salad Mid- meal- One fruit - seasonal, Coffee, Tea ( 3-4 cups a day) with skimmed milk and w/o sugar. No artificial sweeteners. Drink Plenty of water - minimum 8 glasses a day. Measurable - At dinner every day check if you have adhered to the diet plan.(You may also weigh your self every 7 days to check if you are losing weight.) Actionable - NO junk food - No ordering from KFC, Burger King, Pizza Hut, Dominos. Only home cooked food. NO aerated drinks, NO fruit juices, NO white bread Realistic - It may not be possible to adhere to this diet on all 7 days. Hence aim for 6 days minimum. Eat healthy. Always think of the bad effects the Junk food has on your system It will prevent you from eating the same. If you have a craving for sweet / chocolate / ice-cream have it on the 7 th day of the week - i.e. on a Sunday. Time Frame - The time period for the Goal is 3 months to adhere to the diet every day - minimum 6 days a week. P.S. The diet plan / combinations / Proportions are just indicative, to give a sense of a SMART goal. Rubric Name: Behaviour Modification Response 3 discussions of the week's events: This week, I was able to adhere to my diet plan for 6 out of 7 days. I was successful in having three wellbalanced main meals and two mid-meals, and I finished dinner by 8pm on each of those days. I also followed my meal timing schedule, breakfast at 9 am, lunch at 2pm, a mid-morning meal at 11:30 am, a mid-evening meal at 5:30 pm, and no snacking after dinner. EXPLANATION I made sure to cut down on carbs, avoid sugar, and eat more protein, veggies, fiber, and fruit. I didn't have any junk food, processed foods, aerated drinks, fruit juices, or white bread. In terms of specific performance successes, I noticed that having a set meal timing schedule helped me avoid snacking and overeating throughout the day. I also found that preparing meals ahead of time made it easier to stick to my diet plan. However, one challenge I faced was feeling hungry in between meals, especially on the days when I exercised EXPLANATION To address this, I added a small serving of nuts to my mid-morning and mid-evening meals, which helped me stay satiated. Overall, I'm satisfied with the action plan and how it's supported my goal of improving my diet. However, I've realized that I need to be more mindful of portion sizes, as I tend to eat larger servings of rice and pasta than recommended. EXPLANATION Going forward, I plan to measure out portions more precisely to ensure that I'm sticking to my protein and carb goals. Additionally, I may consider adding a protein shake to my mid-morning meal on days when I exercise, as this could help me meet my daily protein requirements more easily