2. Vision/Target
Over the years I have
gotten away from the active
lifestyle I once enjoyed.
To address that issue, I
would like to:
Change my eating habits
to cut down on portion
sizes and late-night snacks
Lose 20 pounds over the
course of 6 months
Increase my physical
activity to 4-6 days a week
3. Changing the Habit
Late-night eating and
oversized portions are
contributing to my
problems
Eating too late/too much
causes calories to not be
used and convert to fat
I need to make an effort
to avoid eating late at
night and to cut portions
in half at meals
4. Getting Healthy
Several injuries resulting
from football and weight
lifting have limited my
activity
Other exercise options
exist that will not cause
pain in injured areas:
Riding a bike
Elliptical machine
Golf
5. Checking on My Progress
Data collection methods
include:
Food journal to keep track
of times and sizes of meals
(oz. and calories)
Weigh myself every two
weeks to track weight
loss/gain
Exercise journal to keep
track of
distance/calories/heart
rate
6. What I Expect Out of This
Assuming I follow the 3
keys (exercise, food
portions, late-night
snacks), I expect to see:
Significant weight loss
A decrease in blood
pressure
More energy
An overall healthy
lifestyle
7. Making Adjustments
If the results are not what I
am hoping for, I can adjust
in the following ways:
Change what I am eating
(less meat, more
veggies/fruit)
Increase the amount of
time spent exercising and
decrease time spent
lounging around
Go to bed earlier to avoid
late-night snacks
Eliminate any non-
nutritional beverages
8. Why I am Doing This
Reason #1
I have a 2 year old son
and wonderful wife and
I want to make sure I am
there for them
Reason #2
Due on January 1st, 2013!
Reason #3
To encourage others to
get healthier and share
my success
