The author created an action plan to lose 20 pounds in 6 months by changing their eating and exercise habits. Their plan includes cutting portion sizes, avoiding late night snacks, exercising 4-6 days a week, and tracking their progress through food and exercise journals. Their goal is to improve their health and be around for their family.

1. An Action Plan to Create a Healthier Lifestyle

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