Behavior Change Plan: A Detailed Plan for Fitness and Weight Loss

This assignment outlines a comprehensive behavior change plan aimed at improving fitness and achieving weight loss. The student identifies a desire to alter exercise habits and diet to reduce weight and increase muscle mass. The plan includes an analysis of current behaviors, core values, and motivations for change, emphasizing the impact on physical wellness and confidence. The assignment details the elements of behavior, including antecedents and consequences, alongside the pros and cons of the planned changes. The student addresses potential roadblocks, such as distractions, and proposes solutions. A specific plan is provided, detailing calorie intake, exercise routines, and time commitments. The conclusion emphasizes the importance of goal setting, planning, and consistent implementation to overcome hurdles and achieve desired outcomes. The assignment references several academic sources to support the plan.

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BEHAVIOR CHANGE
Table of Contents

Behavior Change 2
Introduction.................................................................................................................................................2
Change in behavior......................................................................................................................................2
The behavior change................................................................................................................................2
Elements of behavior...............................................................................................................................2
Pros and cons...........................................................................................................................................3
Roadblocks..............................................................................................................................................4
My plan.......................................................................................................................................................4
Conclusion...................................................................................................................................................4
References...................................................................................................................................................4

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Introduction
The purpose is to understand the changes required for the individuals to bring
effectiveness in their lifestyles. It can be related to the health behaviors like doing exercise, quit
smoking and drinking, eating junk food, etc. It is not easy for individuals to change the behavior.
In this project, we will choose one behavior that we would like to change in future (Lambert,
2013).
Change in behavior
The behavior change
The behavior that I want to change is related to my habit of exercise. I want to lose my weight so
I want to change my diet plan and also want to add some new exercises. It will help me in
building muscles, burn fat and also reduce the composition of fat in the body.
Reflection of current behavior
My core values depicts that health plays a vital role for an individual. The target is different from
my core values. My target is to take initiative for doing exercise that will improve my health.
Motivation for choosing behavior
I have chosen this behavior because firstly, it is related to my core values. Secondly it helps to
maintain my health as exercise is very important to keep the body fit. I am motivated towards
this because of the fact that to live a happy life, it is relevant to maintain good health. If a person
is healthy, it will help him to achieve his goals (Fogg, 2009).
Impact of behavioral changes
Such behavioral changes come under physical dimension of wellness. It reflects the health of my
body which will help to keep myself fit. It also helps me to boost my confidence as I will start
looking good and fit (Neuhauser, & Kreps, 2010).
Elements of behavior
The elements in this behavior will help me to convert into positive side. It is acceleration target
behavior as it will continue to happen in future with the same phase.
Antecedents and consequences

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Antecedents are related to the events that lead in stimulation in the actions. It can be physical, or
can be own feelings and thoughts. There will be no antecedents to this behavior but yes there will
be consequences. Consequences are of two types good or bad of the same. The consequences
will be in positive or good results like
 I would be able to lose my weight,
 I would be able to be fit and maintain good health
Pros and cons
Pros
This should be changed as soon as possible as I am over weight and it will help me to reduce the
same. It will also help me to maintain my physical dimensions. I am waiting for this behavioral
change from long time (Consolvo, McDonald, & Landay, 2009).
Cons
There is just one risk related to this behavioral change is injury. I have to be aware of what
exercise I am doing. The misuse of equipments can lead to injury which is required to be take
care. At initial point, I have to face some pain in some parts of body.
The other negative point is dropping the change in the behavior when the target will be achieved.
May be after achieving the same, I will get back to my normal lifestyle than it would lead in
extra gain of weight.
Plans
I will apply ABC model effectively to address the problems an issues faced by me in future. The
model can be used by
 Do not get affected by the emotions
 Taking care of my rational and irrational mind
 Continue with the change as it is positive

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Roadblocks
The roads block to me is distraction. I love to play games so it will be the biggest distraction for
me. In my relax time, I use to play games (Fjeldsoe, Marshall, & Miller, 2009).
Solution to overcome roadblocks
It can be achieved by making a schedule for everything. Hopefully, it will help me to achieve my
targets.
Rewards
Yes of course I will enjoy with my friends and ask them to maintain their fitness by changing the
behaviors and setting the targets.
My plan
 Right now I am 180 lbs and my body has 19.3 % of fat. My goal in to achieve the body
weight of 172 lbs with 17.3% composition of fat in my body.
 I have to continue with my diet with max 1400 calories in a day
 To commit various exercise on each day of week
 45 minutes of training for my strength
 20 minutes for running
 A particular time for doing all the above metioned activities
Conclusion
The aim of the study is to understand that how the behavior changes help an individual to
achieve anything. It can be done by setting goals, making plans and then implement the same
effectively and efficiently in the daily lifestyle. There are many hurdles that may come on the
way but the motive is to achieve the goal (Michie, et.al. 2013).

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References
Lambert, M. J. (Ed.). (2013). Bergin and Garfield's handbook of psychotherapy and behavior
change. John Wiley & Sons.
Michie, S., Richardson, M., Johnston, M., Abraham, C., Francis, J., Hardeman, W., ... & Wood,
C. E. (2013). The behavior change technique taxonomy (v1) of 93 hierarchically clustered
techniques: building an international consensus for the reporting of behavior change
interventions. Annals of behavioral medicine, 46(1), 81-95.
Fjeldsoe, B. S., Marshall, A. L., & Miller, Y. D. (2009). Behavior change interventions delivered
by mobile telephone short-message service. American journal of preventive medicine, 36(2),
165-173.
Consolvo, S., McDonald, D. W., & Landay, J. A. (2009, April). Theory-driven design strategies
for technologies that support behavior change in everyday life. In Proceedings of the SIGCHI
conference on human factors in computing systems(pp. 405-414). ACM.
Fogg, B. J. (2009, April). A behavior model for persuasive design. In Proceedings of the 4th
international Conference on Persuasive Technology (p. 40). ACM.
Neuhauser, L., & Kreps, G. L. (2010). eHealth communication and behavior change: promise
and performance. Social Semiotics, 20(1), 9-27.

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