Key Health Behaviour Assignment PDF

Running head: PSYCHOACTIVE
PSYCHOACTIVE
Name of the Student:
Name of the University:
Author note:

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Key Health Behaviour I would like to Change
Excess body weight is often perceived as a burden and a struggle that immensely the
lives of people in several ways. Excessive weight increase may develop certain forms of
devaluations and lower level of self-esteem in me (Hardcastle et al. 2013). It is very astonishing
to perceive that majority of people in recent times have been encouraging proper body shapes
and sizes and thus have been greatly conscious of their body weight (Pack et al. 2014). However,
in recent times I have been experiencing certain health-centric issues such as high blood pressure
and fatty liver disorder. Although it soon came into my realization that weight loss, is an
enduring process and thus requires immense motivation, patience and motivation to accomplish
it. At this juncture, I must try to note the significance of weight loss and the way it has facilitated
many to live a healthy as well as complacent life (Paoli et al. 2013). It is further to note that
increasing amount of weight gain further leads to certain levels of risk related to health
conditions such as heart issues, increased rate of blood pressure, diabetes. It has been witnessed
that an increased rate of obesity and overweight in Australia is recognized as part of a global
trend. Several reports have revealed that more than 50% of females and around 75% of males
along with almost 30% of children and adolescents have been classified as obese (Wee et al.
2013). Being overweight may also lead an individual to lose self-confidence and further shove
him or her to isolation and lower level of social progress (Kaye et al.2016). Furthermore, losing
body envelops a range of factors related to personal as well as emotional investment whereby a
level of motivation not only facilitates an individual to develop self-confidence but also further
envisions his or her life by detailing the effective consequences of accomplishing these
objectives (Bassi et al. 2014). The significance of realistic goals to a realistic life will enhance

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my self-gratitude and further assist me in living a healthy life without any critical health
obstacles.
Implementation of SMART GOAL to achieve Weight Reduction
Specific- In order to achieve a successful weight reduction I would aim to take 30 minutes walk
every day after my work.
Measurable- Here my goal is to objectively determine the quantity of food I consume every day.
My objective that has been determined through this SMART goal is to eat 1,200 calories a day.
Action Oriented- This specific goal is considered as attainable because the 30 minutes’ walk,
which I have been continuing for a week, has produced effective outcomes. However, these
productive results can easily be recognized by evaluating my energy level and my emotional
stability.
Realistic-This method primarily focused on the goals recognized by my health supervisor who
has thereby established specific objectives based on my current weight as well as health
criterion.
Time Bound- I believe that goals are most effectively achieved if one generates a record or time
frame of one’s weight reduction development. In order to bring a transformation in one of my
fundamental health behaviour I have established a time frame of 4-6 months that would involve
regular walking, cycling and a balanced diet consisting of low calorie food items.
Benefits and Limitations of Weight Loss
Weight reduction is regarded as one of the greatest concerns of the society in recent
times. It must be noted that accomplishing a healthy weight is regarded as a real balancing

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activity (Katterman et al. 2014). However, the risks and threats of overweight and obesity are
universally accepted, there lies certain disagreements and debates related to weight loss
(Campbell and Campbell II 2016). There can be witnessed an association between an enhanced
self-esteem and weight reduction whereby I have recognized that my increased degree of weight
loss has facilitated an improved level of my self-dignity. It must further be noted by me that
during the session of my weight loss I have experienced certain drastic transformations in
depressive symptoms. Furthermore, I have perceived that there are also various health related
benefits which has developed the quality of my life whereby I have been facing effective
improvements in body image which used to be noted as immensely distressing for me a few
weeks before. Furthermore, the rate of psychological modifications occurred during my weight
reduction procedure have been immense. However, keeping the beneficiary factors of weight
loss in consideration, it must be recognized that certain disorders are developed during the
process of weight reduction. The enduring struggle with the pressure to lose weight and
simultaneously maintain a specific aim comes at an immensely high psychological cost
(Rothberg et al. 2014). During my weight reduction procedure, I have experienced an increase in
my level of stress and anxiety that has further affected my hormonal levels.
Impact of Weight Reduction on my Health condition
Weight reduction has produced greater impact to my health condition than was expected.
Following to a successful reduction of 5-10% of my body weight, I have started to experience an
augmented energy level that is further facilitating my daily activities and have improved my
oxygen efficiency. Furthermore, it is significant to note that earlier to key behavioural change I
experienced certain rate of discontentment apprehension with my family and peer association
due to the growing stress of body image. However, maintaining a healthy regime has led to be to

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develop a sense of self-worth as well as self-efficacy, which has aided to serve me adequate
conviction and faith in myself in order to make improved life choices (Phelan et al. 2015).
Weight Reduction Influence on my Lifestyle
The most significant transformation I have experienced in the process of my weight
decrease is the approach I have developed while conducting my every day activities. I have
achieved an increased level of buoyancy and self-reliance when I am dealing with any critical
circumstances at my workplace.
Weekly Table to measure my Weight Reduction
With the utilization of BMI calculator, I have measured my transforming behaviour of
weight reduction in order to receive an effective evaluation of my weight reduction regime.
Considering my height as 170 cm and initial weight 75 kg the following table shows the assessed
outcomes.
Date Changing Behaviour Development
1st Week Increased level of stress and uneasiness due to
overweight.
26.0 (over weight)
2nd Week Improved rate of energy, enthusiasm, controlled
blood pressure level.
26.0 (Over weight)
3rd Week Able to feel change within myself, growth of rate
of metabolism, developed self-confidence
25.4 (over weight)
4th Week Strict diet plan, regular 30 minutes’ walk and
swimming
24.9 (normal BMI)
5th Week Increased duration of walk, exercise resulted in
decrease breathing issues and elevated the level of
enthusiasm and motivation
24.6 (Normal BMI)
6th Week Improved blood sugar levels, high rate of
metabolism, improved mental state.
24. 6 (Normal BMI)
7th Week Complete relief from sleep apnoea and migraine
ache with a high rate of metabolism
24.2 (Normal BMI)
8th Week Complete relief from sleep apnoea and migraine 23.9 (Normal BMI)

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ache with a high rate of metabolism along with
that an enhanced level of self-confidence.
(Rate as per BMI calculator)
Barriers experienced while participating in Weight Reduction Regime
While participating in a weight reduction regime it came into my realization that the
process of weight loss is not transitory and involves increased level of self-determination and
motivation in order to accomplish my aims and objectives. While struggling to achieve my
fitness or health purposes I have experienced several obstacles, complexities and underwent into
an emotional turmoil as well. Gradually it was realized that I have tend to become less self-
compassionate as well as self-critical thereby I started to compare myself with other which
however initially proved to beneficial but in the later phase recognized it to be immensely
distressing. However, in certain phases of my daily, I experienced high appreciation but there
were few who were incompetent to comprehend my sole agenda of weight reduction and further
revealed various negative and disastrous impact related to it. Prior to my weight reduction
regime, I was immensely indulged in fast food or unhealthy food consumption, which I at this
juncture, consider to be one of the primary causes of my drastic weight gain. However, while
maintaining a healthy diet management, it came into my realization that sustain a healthy life
cannot be developed at ease and thus requires appropriate medical or professional assistance. It
must further be considered that witnessing others to participate in unhealthy appetizers restrains
others from sustaining a well-maintained life regime (Swift et al. 2014). However, I recognized
that making highly low fat or diet food preferences might provide productive eoutcomes during
initial phase of weight reduction but can pose opposite consequences if continued for an
extended period. My preliminary phase of weight loss regime predominantly comprised of
excessive diet plan primarily intended to achieve rapid weight decrease. It is further to be noted

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that intense rate of diet can be referred as an outcome of dieting in an effective manner and
further driving an individual’s body beyond the limits of its competences (Schwingshackl, Dias
and Hoffmann 2014). The damaging or unhealthy approach of dieting is often related to crash
dieting or further in extreme situations can be related to staying in empty stomach for the whole
day. It has been identified that individuals who suffer from severe psychological disorder from
body image concerns realize the need and desire of following an extreme diet that eventually
produces harmful impacts on the state of health condition (Jakicic et al. 2016). Several
investigations have exposed ‘emotional eating’ as one of the primary hindrances of weight
reduction and further addressed underlying and fundamental emotional dilemmas as issues
related to weight increase (Prochaska 2013). However, I further evaluated that issues linked with
weight maintenance are often associated with causes related to an amalgamation of biological,
emotional, behavioural as well as environmental issues. Drawing connection to this, another
primary obstacle experienced by me that is related to high rate of fatigue, anxiety and underlying
medical issues. Another crucial obstacle faced during this change of behaviour lied on the lack of
productive time and opportunity to involve myself into any weight reduction institutes such as
gym or yoga courses to lose weight in a more systematic and effective approach. As a result, I
adapted the habit of taking 30 minutes’ walk on a regular basis to achieve the aim of weight
reduction. However, it is important to note that sustaining the inclination towards walking would
not always deliver effective outcomes and further cannot be maintained on a standard and
expected manner. At various situational contexts, one might be unable to sustain his or her
exercise.
Implementation of Transtheoretical Model of Behaviour Change to evaluate the process of
my weight reduction

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I believe that permanent transformation is a flexible enduring procedure that involves
body mind and spirit. However, it is considered as a matter of responsible preferences and
persistent effort in order to achieve its means as not only a healthier, well-maintained body but as
an inner strength and confidence that would exist for long. As a result it is important for me to
identify the factors that have effectively facilitated me in adopting a change in one of my
significant behaviours and further take necessary steps towards so healthy as well as fitter life.
Thus it is important do mention the transtheoretical model in order to demonstrate the stages of
transformation in my health behaviour (Dombrowski et al. 2014). The transtheoretical model
comprises of 6 important stages namely pre-contemplation stage, contemplation stage,
preparation stage, action stage and maintenance stage. The transtheoretical model of behaviour
change however is considered as an integrative theory of therapeutic measures that evaluates an
individual's readiness to respond to a new healthy or behaviour and further provides approaches
strategies or processes of transformation in order to provide effect of guidance to the individual
(Dietz et al. 2015).
Pre-contemplation stage- In this stage, I would discuss about my initial attitude towards my
health that has further led me face severe risks and threats related to it. Prior to the incidence of
my weight reduction regime, I possessed a lack of knowledge and awareness towards my health
conditions and was always living with the assumptions, that there are no such issues that my
body is suffering from. It is further to know that despite of having certain symptoms of breathing
problem high blood pressure I had completely position them out of my domain of consideration.
Though my health expert to whom I used to visit once in 6 months advanced me to undergo
weight decrease regime I was always in this assumption that I could never leave my love for fast
are inexpensive foods.

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Contemplation-In this stage I realise that I must take up a weight reduction regime in order to
enjoy a well-maintained and healthy lifestyle. The increased rate of harmful effects of obesity or
overweight that further results to high level of risk related to cardiac arrest along with high blood
pressure has aroused the level of my concern towards losing my body weight. At a stage I would
also like to mention the elevated level of support and encouragement I have received from my
dear ones who have not only supported me but have also taken active participation in this process
of weight loss.
Preparation- The stage primarily concentrates on the way I implemented my strategies towards
weight loss and further made necessary steps to achieve my said purpose. During the initial
phase of my weight loss management, I develop certain strategies such as diet path, workout and
swimming as my significant approaches towards accomplishing my objective. However, I realise
that persistent crash diet and usage of weights could cause severe impacts on my health in my
future. As a result, I strategically shifted my way of thinking and focused more on natural way of
losing weight, which involved walking, consuming low and healthy diet regime.
Action-At this stage my objective reflected a lot of transparency, which help me to perceive the
way I will look and feel with the desired transformation. The strategies, which I have
implemented on stage 3, are being effectively followed by me. The level of motivation is
productively facilitating me in following the approaches thereby assisting me to decrease my
body weight in an effective manner.
Motivation or maintenance- The stage explicitly depicts the outcomes of my approaches to
decrease my body weight. The stage of behaviour further assisted me in evaluating the region,

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which I have maintained for these few months and further review whether the regime followed
by me has proven to be effective to my health development.
My experience while working with person with substance-use disorder
It is significant to remember that someone who is involved in abusing alcohol or drugs
will continue to perform in that manner as long as the outcomes of the usage to not surpass the
advantageous factors (Vilar-Gomez et al. 2015). However once an individual with a great
concern experiences and increase rate of consequences along with fever beneficial factors me
begin to comprehend that he or she requires effective assistance and main thus take into
consideration the important factors of substance abuse treatment (Van Boekel et al. 2013). At
this position it is significant to note that as much as an individual may desire a substance abuser
to receive proper assistance it must also be taken into consideration that a person cannot be
possibly make the abuser undergo substance abuse diagnosis (Ho et al. 2013) I have explicitly
understood the need of proper encouragement and support towards the abuser to facilitate him or
her for considering the process of diagnosis as a productive option for a healthy life. While
working with the substance abuse individual who has been involved in to consumption of drugs
for a prolonged period has made me realise that it is indeed a very crucial subject to deal with
and further found it immensely complex to have establish an effective conversation that would
fabricated certain meanings and connotations in the individuals life (Kania and Kramer 2013).
While approaching a dear friend of mine with substance abuse I prefer to choose share my recent
experiences of weight reduction with him in order to inculcate similar kinds of self-motivation in
his life as well. I shared my experience of the way a healthy diet and productive meditation
sessions have helped me too perceive my life in an improved manner, which I could not have
thought before few months. Though, my weight decrease regime comprised of several critical

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obstacles such as higher rate of anxiety and complacent the consequences of my ultimate weight
reduction procedure proof to become an effective strategy as it has manage to gather adequate
self-confidence and self-reliance within myself and also offer me with new insights on my health
conditions.

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