Reflective Journal: Health Behavior Change and Weight Loss Journey

This reflective journal documents a personal journey of weight loss and health behavior transformation after experiencing weight gain due to inactivity and poor diet. The author details their initial struggles with unhealthy habits, the motivation to change, and the implementation of strategies such as exercise, sports, and a healthier diet. A decisional balance matrix is used to evaluate the pros and cons of different choices, guiding the author towards positive lifestyle changes. The journal also highlights the importance of medical consultation, setting realistic goals, and finding social support through sports and community involvement. The narrative emphasizes the commitment to maintaining a healthy lifestyle and overcoming challenges to achieve improved physical and mental well-being. Desklib offers a platform for students to access similar solved assignments and past papers.

WRITING JOURNAL ABOUT
LOOSING

Table of Contents
PART B DECISIONAL BALANCED MATRIX...........................................................................1
REFERENCES................................................................................................................................4

Decisional balanced matrix used for gaining the adequate information about the
advantages or disadvantages of the decision plan adopted by a person. The decisions are made as
accordance to choose the beneficial plan which will help a person in the completion of his tasks.
People take harmful decisions relating to the health issues, that are excessive eating or may be
excessive exercise. The health-related decisions are to be made as proper consultation with the
doctor. The exercise should be done in the right manner which controls the aggression and
excessive exertion.
PART B DECISIONAL BALANCED MATRIX
After arrived at Australia I have put on weight around 115 kg which was previously at
80 kg in Africa, this is due to less activeness in daily routine. There was no discipline in my -
daily routine like I started eating too much, setting whole day in front of TV, no physical
efforts(Willer and et.al. 2009). This all things makes me weaker, stressed, depressed. I was not
prompt in any work, mentally and physically I was inactive, so I cannot make any proper
decision. The eating habits were very bad I have starting eating excessive fast food like from
Hungry Jack's, Home Cook Meats, BBQ, Snacks, Pizza and Cakes. Fast food was the reason of
my fastest increase in weight. It is harmful for the health as it invites many diseases.
Due to laziness I felt several health problems with me which are gaining weight,
breathing problem. I have stopped playing the sports I used to play in Africa, so there was no
physical exertion (Aad and et.al. 2012). Every week I visited my GP doctor for getting the
consultation about how could I control the excessive weight gain and how could I increase my
efficiency in the work. He told me that he can not help me with this but have suggested me to
take aggressive actions. I have to make changes in my behaviour so I started making plans for
loosing the weight. I have started playing soccer, running, walking, coaching and training the
kids as I used to do in Africa. In beginning of all this things I was not quick as I was before but I
took it continue and than it makes me more active than before I have started reducing my weight.
I checked my weight it was 110 kg I was very happy as my plans are going the right direction
and it is working. I have decided and prepared the decision balance matrix for the proper
induction of the plans. It helped me in loosing the weight in the proper manner and I was aware
of the advantages and the disadvantages of the actions. After the 9 months of in-activeness my
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mental and physical stress is set become less as I was quick in doing my daily routine tasks with
proper administration. The decision balance matrix is as follows:
I change my behaviour by reducing
fast food and increasing exercise.
I will not change my behaviour
the less exercise and more fast
food.
Positive  My metabolism will
increase
 Less stress and anxiety
 Meet new people happily
 Lose weight quickly
 No exercise
 Have much time to sleep
 Eat more fast food
 Watch TV all the time
 Have more free time
Negative  Have to do much efforts
 Will not make it continue
 Have to wake up early and
exercise more
 More expenses
 Laziness in every work
 Sever health issues
 Not able to do work
quickly
 Excessive weight gain
As accordance to this behaviour matrix I concluded the various cause and effects on it.
There must be specific guidance from the doctor. The proper treatment should be taken which
ends with the appropriate action (Moir and et.al. 2011). I started visiting my doctor once on a
week and he was happy as I have started doing serious efforts in losing the weight in an effective
manner. I measured my daily routine work and the food I used to eat. I have started eating
healthy food and reduce my bad habit of having excessive fast food. By Playing sports I have
made efforts in weight loose and I have started training the kids twice in a week and on every
weekend the team played matches with the other teams in Geelong. I became the member at
Barwon soccer club in Grovedale, Geelong in may 2017. I used to practise my daily soccer
tricks and I have started making new contacts, meeting new people, playing soccer with them
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this helped me in overcoming my mental stress and anxiety. I was appointed as the Volunteer
head coach for youth under 9s (mini soccer) at the Barwon soccer club. I used to train kids twice
in a week on every weekend the team has matches with the other teams in Geelong. I have
started playing in under 35s soccer team in Barwon soccer club. We got train twice in a week
and have great match at weekends with the other teams in Geelong.
Now I am on the stage looking at my struggle in losing weight and make my health better than
before. I committed myself to change my health behaviour and return again to the fitness. I was a
good runner, I practised Gymnastic and Karate for 10 years, I have started playing soccer at the
age of 12. I have played table tennis and volley ball in Egypt for 13 years. Right now, wishing
that I should be much loyal to my commitment about not eating excessive fast food or to adopt a
proper diet plan that is given by my GP doctor. I have planned my daily schedule and started
make efforts for it (Lowy and Hood, 2011). I bought some accessories for my daily practice like
soccer shoes, chin pads, socks, bottle, coaching uniforms etc. and other training material. I
trained my son and we used to play table tennis in my Garage. Things are going in good
direction, wish I have good health and fitness through out my life.
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REFERENCES
Books and Journals
Aad, G. and et.al. 2012. Observation of a new particle in the search for the Standard Model
Higgs boson with the ATLAS detector at the LHC. Physics Letters B, 716(1). pp.1-29.
Lowy, A. and Hood, P., 2011.The power of the 2 x 2 matrix: Using 2 x 2 thinking to solve
business problems and make better decisions. John Wiley & Sons.
Moir, L. M. and et.al. 2011. Doxycycline inhibits matrix metalloproteinase‐2 secretion from
TSC2‐null mouse embryonic fibroblasts and lym phangioleio my omatosis cells. British
journal of pharmacology, 164(1). pp.83-92.
Willer, C. J. and et.al. 2009. Six new loci associated with body mass index highlight a neuronal
influence on body weight regulation. Nature genetics, 41(1). pp.25-34.
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