Plan to walk 30minutes every Monday and Wednesday I will eat

Plan to walk 30minutes every Monday and Wednesday. I will eat a piece of fruit instead of eating a cookie or potato chips. I want to lose 1 or 2 pounds in one week by increasing my exercise to 30 minutes 3 times Remember that your goal should be SMART: specific, measurable, attainable, realistic, and timely. I will achieve my goal by Along the way, I will create a series of smaller, incremental goals to help me reach my overall goal: Benefits associated with this behavior change: Barriers I expect to encounter: Strategies for overcoming these barriers:

Solution

It seems you want to focus on healthy diet and thereby maintaining fitness.

1. You need to state the behavioural change in your daily life which will help attain your goal as stated afterwards. From all the information that you have provided I can assume you want to follow a healthy eating plan on daily basis along with fixed exercise hours.

2. This section needs a defined goal which should be specific, very practical (which is doable), it should be easily measured quantitatively and not just qualitatively and lastly it should be time bounded. It should be like\" half a pound per week with 5 miles running/walking (which you could strictly follow, set your own pace, start with 3 miles and increase subsequently)\"

3. Specify the last date when you want to achieve your goal (calculate your pounds per week rate or distance covered rate so that you get ample time to build up pace and also reach your goal on specified date)

4. Divide your final goal in steps. For example if you want to reduce 20 pounds over 4 months, then keep 5 pound target each week and similarly for distance covered.

Plan these steps with its specified dates. For example, if you want to reach 8 miles per week.

Increment goal 1: 3 miles per week by 26/01/2017

Increment goal 2: 5 miles per week by 17/01/2017 (after 3 weeks)

and so on.

Steps help you achieve final goal with your own pace

5. Benefits associated :

Balanced diet keeps you active and medically fit with better immunity and nourishes your mind

Running/walking help you stay fit, maintain blood pressure and keeps heart healthy

Helps focus on studies (Inside a healthy body resides a healthy mind)

6. Barriers expected:

a. Exercise could be tiresome

b. Have to avoid junk food and sweets, ice creams etc.

c. what to eat and what not to eat ( chosing appropriate food for me)

7. Strategies to overcome these barriers:

a. Sufficient sleeping hours (8 hours is ideal), including yoga could help relax body and stress

b. Replace sweets with fruits, change your routine and snack time to avoid junk food cravings, make your own rules like 5 ingredient rule (to buy and eat stuff having upto five ingredients)

c. keep a balance of carbohydrates(60-70%), proteins (25-30%), good fats (10-15%). Include fibre rich foods, follow important tips like never skip breakfast, less food intake in dinner and drink lots of water.

Note: you can specify amount of calories and type of food to include in your meals as per its nutritional value. amount of calories depend on your age, activity and exercise.