Impact of Regular Walking on Calorie Intake and Weight Loss

The assignment content discusses the author's personal experience with weight loss and health behavior change over a period of seven weeks. The author notes an improvement in motivation and achievement of weekly goals, with a gradual reduction in daily calorie intake and increase in walking distance over time. Despite challenges such as cravings, hunger, and body pain, the author remained motivated and experienced a sense of satisfaction and lightness at their new lifestyle.

Health behaviour change – diary record and reflection 1
Health behaviour change – diary record and reflection
Student's Name:
Instructor's Name:
Date:

Health behaviour change – diary record and reflection 2
Health behaviour change – diary record and reflection
1. Introduction:
Health behaviours and promotion of health is one of the most crucial concerns in the
current health care scenario (Lee et al., 2011). The importance of health behaviour change
is crucial in the development and promotion of health (Romain, 2014).The promotion of
health behaviours is given significant importance in the professional health practice
sector. The information of health and promotion of healthy lifestyles are essential for the
empowerment of common individuals in developing health and a healthy lifestyle. Some
of the common behaviours of health concern include harmful habits such unhealthy
dietary habits, consumption of alcohol, smoking, or lack of adequate physical activity
(Davis et al., 2014). The concerns related to ill-health resulting from similar unhealthy
lifestyle practices is a critical concern in the health promotion in most countries.
I shall focus on the health behaviour of healthy dietary habits and the importance of
regular exercise. The most important concern in the development of healthy dietary habits
and exercise is the need for sincere and undeterred commitment to the lifestyle change.
Whilst making the modification is challenging and demanding, it has a high value in
terms of the development and protection of health (Romain, 2014). The current article
discusses the health behaviour of healthy dietary and exercise habits along with
evaluating the enabling factors and constraints present in the incorporation of the health
behaviour change. The current article provides a detailed journal account of the
modification and periodic and overall reflections of the health behaviour change.
(i) Baseline behaviour pattern:

Health behaviour change – diary record and reflection 3
Obesity is regarded as a major risk factor for most chronic and terminal illnesses,
sometimes even fatal (Gillision, 2015).
Although I was well-informed and aware of the critical importance of a healthy lifestyle
and dietary habits, my baseline health behaviour largely comprised of minimal exercise
and unhealthy diet. The primary risk involved with the presence of excessive body weight
is the development of cardiovascular diseases (Gillision, 2015). The aetiology of the
development of cardiovascular diseases resulting in cardiac arrest all include the risk of
being overweight and presence of obesity. The attainment of a healthy weight of the body
is dependent on the modification of dietary habits and physical activity patterns. My
baseline health behaviour included a sedentary lifestyle and unhealthy or binge eating
patterns. The core reason for this was my busy work schedule along with regular
consumption of fast food due to lack of time. The habit has caused an increase in body
weight over several years. Based on the afore-mentioned baseline health behaviour, I
decided to incorporate a health behaviour change with the primary goal of weight
reduction and the achievement of a healthy lifestyle.
(ii) Desired health behaviour – goals and plan of action
My desired health behaviour is to completely curb the consumption of fast food and eat
healthy food by reducing the consumption of carbohydrates and harmful fat. The increase
in the consumption of proteins and roughage in my diet is an important step in the
development of my desired health behaviour. Additionally, the plan includes the increase
in durations of dedicated physical activity and exercise.
My health goal is to achieve the healthy body weight range by means of changes in
dietary habits and exercise routine.The achievement of a reduction of about 10% of the
target loss of body weight in any weight reduction intervention is considered appreciable

Health behaviour change – diary record and reflection 4
(Lindstrom et al, 2013). The achievement of the maximum weight loss typically occurs in
the initial duration of the intervention. However, the substantial weight loss reaches a
stagnation in the long-term plan.
(iii) Discussion of health behaviour pattern – review of literature
The epidemic of obesity is a factor that results from the lack healthy habits and most of
these habits are modifiable (Gillison et al, 2015).The health interventions that target the
reduction of weight primarily target the modification of health behaviours and lifestyle
habits including dietary changes as associated with the excessive body weight (Gillison et
al, 2012).The significant contributors of ill health and obesity are poor dietary habits and
lack of exercise (Laatikainen et al, 2012).
The development of a regular modifiable dietary habit with the recording of initial calorie
intake and a diet chart are important considerations in the development of a health
behaviour change. The clinical interventions in the health care centres primarily focus on
the incorporation of lifestyle habits and dietary habits. The effectiveness of the health
behaviour change results from the design of the intervention and similar behaviours of
population (Marteau et al, 2012; Hoffman et al, 2014).The outcomes of the strategy
results from the refinement of the strategy. Most interventions focus on obtaining an
accurate analysis of the baseline characteristics in health behaviour along with the
incorporation of the regular display of changes. The modification in the health behaviours
need to be regularly noted and evaluated. The design of the health intervention is an
important aspect of the effectiveness of the change.
The transtheoretical model states that the changes in health behaviour can achieve
progress through six definite stages in the overall health behaviour change. The identified
stages include: precontemplation, contemplation, preparation, action, maintenance, and

Health behaviour change – diary record and reflection 5
termination phases. The processes of change in health behaviour thus progresses through
several stages of temptation and self-efficacious nature of incorporation of the health
change (Hardcastle et al, 2013). The precontemplation and contemplation stage mainly
focus on the identification of the baseline behaviour pattern. The preparation includes an
elaborate action plan and weekly intervention strategy. The action and maintenance
include a regular maintenance of the health change pattern. The final stage includes
termination of the weekly plan along with the incorporation of the habit in daily life
(Helm et al, 2012).
The intervention is regarded successful with the recording of regular health plans and the
incorporation of the dietary habits on a long-term basis. The regularisation of the habit
includes the total consumption of food and the health habits formed at the stage of
termination. The transtheoretical model stresses the need for the formation of the six
consecutive stages in order to maintain the health behaviour change. The model focuses
on the appropriate identification of the baseline characteristics and the changes to be
gradually incorporated. The precontemplation and the contemplation stage therefore play
a vital role in the development of the health behaviour change. Most interventions focus
on the development of a significant modification based on the regular monitoring of
weekly behaviour patterns. The appropriate identification and combating the barriers
along with enhancing enablers or motivating factors plays an important role in the
effectiveness of intervention.
(iv) Rewards:
The potential rewards for the successful incorporation of health change include 2 days of
rest every week (with light exercise) and one day of week for consuming my favourite
food (with compensation in the diet chart) upon achieving my target weight.

Health behaviour change – diary record and reflection 6
(v) Identification of potential enabling and obstructing factors:
I foresee several limiting barriers in the journey of weight reduction by incorporating
several drastic changes in my baseline health behaviour. I am likely to experience severe
cravings due to the significant reduction in my daily dietary intake. The hunger is likely
to cause a severe reduction of dietary intake patterns.The exercise is likely to result in
body pain. Since the health behaviour change requires me to awake earlier than the usual
time, there is a likelihood of increased sleepiness and exhaustion at work.
The primary enablers are the motivation that I receive from the estimation of the desired
weight and healthy lifestyle. The upliftment of mood from the regular exercise and a
sense of satisfaction can lead to behaviour changes as well. The regular recording of data
on my patterns of diet and exercise are factors that enable completeness in the routine.
The regular monitoring of my progress incorporates a sense of compulsion which
provides additional motivation to remain focused on the health behaviour change.
2. Diary entry
Week 1
Accomplishment Barriers Enabling
factors
Remarks Alterations
(if any)
Monday I was able to
accomplish the
daily calorie intake
reduction
Constant
feeling of
hunger and
cravings
Motivation
from the
desired result
according the
chart
Lack of
motivation
periodically
and mood
swings
none
Tuesday Reduction of daily
calorie intake and
exercise
Craving and
feeling of
hunger and
tiredness
Chart and the
desired result
procurement
Mood swings
and lack of
health
motivation
none
Wednesday Achievement of
target calorie
intake and exercise
hours
Exhaustion Satisfaction
with improved
health feeling
Happiness
and lightness
in the body
None
Thursday Target exercise
and diet routine
incorporated
Body pain Happiness and
motivated
feeling
Upliftment of
mood
none

Health behaviour change – diary record and reflection 7
Friday Target exercise
and diet routine
incorporated
Body pain Motivation
and happiness
Uplifted
mood
none
Saturday Dietary
modifications
achieved
Tiredness
and
exhaustion
improved self-
esteem
Nil none
Sunday Day of rest Lack of
confidence
Motivation Nil Nil
Week 2
Accomplishment Barriers Enabling
factors
Remarks Alterations
(if any)
Monday daily calorie intake
reduction and
exercise
Adaptation
to lower
calorie
intake
Motivation
from the
desired result
according the
chart
Lack of
motivation
periodically
and mood
swings
none
Tuesday Reduction of daily
calorie intake and
exercise
Nil Chart and the
desired result
procurement
Nil none
Wednesday Achievement of
target calorie
intake and exercise
hours
Exhaustion Satisfaction
with improved
health feeling
Happiness
and lightness
in the body
None
Thursday Target exercise
and diet routine
incorporated
Sleepiness Happiness and
motivated
feeling
Upliftment of
mood
none
Friday Target exercise
and diet routine
incorporated
Nil Motivation
and happiness
Uplifted
mood
none
Saturday Dietary
modifications
achieved
Tiredness
and
exhaustion
improved self-
esteem
Nil none
Sunday Day of rest Nil Satisfaction Nil Nil
Week 3
Accomplishment Barriers Enabling
factors
Remarks Alterations
(if any)
Monday daily calorie
intake reduction
and exercise
Mood swings Motivation
from the
desired result
according the
chart
Lack of
motivation
periodically
and mood
swings
none
Tuesday Reduction of
daily calorie
intake and
Tiredness Chart and the
desired result
procurement
Mood swings
and lack of
health
none

Health behaviour change – diary record and reflection 8
exercise motivation
Wednesday Achievement of
target calorie
intake and
exercise hours
Exhaustion Satisfaction
with improved
health feeling
Happiness
and lightness
in the body
None
Thursday Exercise routine
incorporated
Body pain Happiness and
motivated
feeling
Upliftment of
mood
none
Friday Weight loss up to
3%
Body pain Achievement
of target
Uplifted
mood
none
Saturday Lightness in the
body
Tiredness and
exhaustion
Achievement
of target
Nil none
Sunday Day of rest Nil Motivation Nil Nil
Week 4
Accomplishment Barriers Enabling
factors
Remarks Alterations
(if any)
Monday I was able to
accomplish the
daily calorie intake
reduction
Nil Motivation
from the
desired result
according the
chart
Lack of
motivation
periodically
and mood
swings
none
Tuesday Reduction of daily
calorie intake and
exercise
Nil Chart and the
desired result
procurement
Mood swings
and lack of
health
motivation
none
Wednesday Target exercise
achieved
Exhaustion Satisfaction
with improved
health feeling
Happiness
and lightness
in the body
None
Thursday Target exercise
and diet routine
incorporated
Body pain Happiness and
motivated
feeling
Upliftment of
mood
none
Friday Target exercise
and diet routine
incorporated
Body pain Motivation
and happiness
Uplifted
mood
none
Saturday Weight loss up to
5%
Tiredness
and
exhaustion
Achievement
of target
Nil none
Sunday Day of rest Nil Improved self-
esteem
Nil Nil
Week 5
Accomplishment Barriers Enabling
factors
Remarks Alterations
(if any)
Monday I was able to
accomplish the
Mood
swings
Motivation
from the
Lack of
motivation
none

Health behaviour change – diary record and reflection 9
daily calorie intake
reduction
desired result
according the
chart
periodically
and mood
swings
Tuesday Reduction of daily
calorie intake and
exercise
Tiredness Chart and the
desired result
procurement
Mood swings
and lack of
health
motivation
none
Wednesday Achievement of
target calorie
intake and exercise
hours
Exhaustion Satisfaction
with improved
health feeling
Happiness
and lightness
in the body
None
Thursday Target exercise
and diet routine
incorporated
Nil Happiness and
motivated
feeling
Upliftment of
mood
none
Friday Target exercise
and diet routine
incorporated
Nil Lightness Uplifted
mood
none
Saturday Weight loss up to
7%
Tiredness
and
exhaustion
improved self-
esteem
Nil none
Sunday Day of rest Nil Motivation Nil Nil
Week 6
Accomplishment Barriers Enabling
factors
Remarks Alterations
(if any)
Monday I was able to
accomplish the
daily calorie intake
reduction
Nil Motivation
from the
desired result
according the
chart
Lack of
motivation
periodically
and mood
swings
none
Tuesday Reduction of daily
calorie intake and
exercise
Nil Chart and the
desired result
procurement
Mood swings
and lack of
health
motivation
none
Wednesday Achievement of
target calorie
intake and exercise
hours
Exhaustion Satisfaction
with improved
health feeling
Happiness
and lightness
in the body
None
Thursday Target exercise
and diet routine
incorporated
Body pain Happiness and
motivated
feeling
Upliftment of
mood
none
Friday Target exercise
and diet routine
incorporated
Body pain Motivation
and happiness
Uplifted
mood
none
Saturday Weight loss 7.5% Achievement
of target
Nil none
Sunday Day of rest Nil Improved self
esteem
Nil Nil

Health behaviour change – diary record and reflection 10
Week 7
Accomplishment Barriers Enabling
factors
Remarks Alterations
(if any)
Monday I was able to
accomplish the
daily calorie intake
reduction
Nil Motivation
from the
desired result
according the
chart
Lack of
motivation
periodically
and mood
swings
none
Tuesday Reduction of daily
calorie intake and
exercise
Nil Chart and the
desired result
procurement
Mood swings
and lack of
health
motivation
none
Wednesday Achievement of
target calorie
intake and exercise
hours
Exhaustion Satisfaction
with improved
health feeling
Happiness
and lightness
in the body
None
Thursday Target exercise
and diet routine
incorporated
Body pain Happiness and
motivated
feeling
Upliftment of
mood
none
Friday Target exercise
and diet routine
incorporated
Body pain Motivation
and happiness
Uplifted
mood
none
Saturday Weight loss up to
8%
Body pain
and
exhaustion
improved self-
esteem
Nil none
Sunday Day of rest Nil Achievement
of target
Nil Nil
3. Weekly reflections
At the beginning, I started with the identification of short and long-term health goals. I
redorded the regular intake of calories at the beginning. I started with recording the baseline
calorie intake by developing diet chart and recorded the initial body weight. At the end of the
first week, the average intake of calories (daily) was 1400. I Walked 1.8 miles in an average
of 30 mins, 5 days in the week. I experienced low levels of motivation and lack of confidence
in the goal. At the end of second week, the Average calorie intake (daily) was 1350. I walked
2 miles in an average 40 mins, 5 days a week. There was some improvement in the level of
motivation with the gradual achievement of the weekly goal. At the end of week 3, the

Health behaviour change – diary record and reflection 11
average calorie intake (daily) was 1320.I walked 2 miles in an average 35 mins, 5 days a
week. I experienced great improvement in the motivation and some joy at the
accomplishment of the weekly goal. At the end of week 4, the average calorie intake (daily)
was 1250. I Walked 2.2 miles in an average 35 mins, 5 days a week. I experienced
happiness and satisfaction at the maintenance of the health goal and desired lifestyle. At the
end of week 6, the average calorie intake (daily) was 1115. I walked 2.2 miles in an average
32 mins, 5 days a week. I experienced the regularisation of the health behaviour habit. At the
end of week 7, the average calorie intake (daily) was 1100. I walked 2.4 miles in an average
30 mins, 5 days a week. The health behaviour habit had formed and the change is
successfully incorporated with successful reduction of body weight.
4. Final reflection:
The overall experience has taught me that the regular intake of healthy food and the reduction
of calorie intake on a daily basis can be challenging due to the cravings accompanied by
sudden dietary changes. The constant limiting factors are the cravings, the feeling of hunger,
and body pain and exhaustion caused by exercise. However, the enabling factor was the
maintenance of a regular diary record of the improvement and weight loss journey.
Throughout the schedule, I experienced a constant feeling of lightness and satisfaction at the
newly developed lifestyle. I additionally experienced times of low self-confidence and mood
swings. However, remaining motivated was the key enabling factor in the journey of weight
reduction and health behaviour change.

Health behaviour change – diary record and reflection 12
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