A Statement with Behavior, Duration, and Population
The measurable behavior is eating two fruits every day. This behavior should achieve the goal of getting healthy by replacing junk food with healthy food which will in turn reduce obesity. According to Millard and Grieger (2020), fruits are great for maintenance because they reduce calories intake and are rich in fiber which helps in digestion. The consumption of two fruits a day will be done for a period of four weeks. I will take part in the exercise. The measurement of the behavior is the answer Yes or No to the question “Did you eat two or more fruits today?”
I will eat 2 fruits a day for 4 weeks.
A Table Describing the Theory-Based Plan
| Construct and Definition | Activity | Rationale |
| Preparation – thinking about taking 2fruits a day for the next 4 weeks. The exercise will start tomorrow. | I am ready to start replacing junk food with more healthy fruits in my meals. Preparation has come after several months of pre-contemplation and contemplation. The plan of action is engaging in this exercise of consuming two fruits each day. | Since I have been preparing myself for some time, I am now ready to get started with the measurable behavior. Since I have researched on the topic, I will start relying on the self-change approach to see if my health will improve. This is the first actual step toward the achievement of my goal. |
| Consciousness raising- learning and educating myself facts about the importance of substituting junk food with healthy fruits. | Read journals and internet articles on which fruits have the highest fiber content. This has been happening for the past six months and will continue to happen throughout the behavior change and even after the exercise. | My best read is “ Dietary Intake of Fruit and Management of Body Weight” by Tohill (2014). This continues to raise my consciousness on how fruits are significant in the management of body weight. The consciousness raising activity is a source of inspiration for the process and also guides me in the selection of fruits suitable for the process. |
| Environmental revelation – realizing how junk food affects my weight and how replacing the junk with fruit will affect my health. | I will calculate my Body Mass Index (BMI) at the beginning of the exercise and after every three days during the exercise to have a revelation of the effect of junk food and the impact of my change in behavior. | According to Sharma et al. (2016), BMI is the perfect way to evaluate to weight condition to be able to know what changes to make in you eating behavior. The Body Mass Index will be calculated throughout the exercise, I expect to be in better shape on the completion of the exercise after four weeks. |
| Self-Liberation – I make a firm commitment to complete the task and to achieve eating two fruits a day for 4 weeks. | I will create a weekly food table which indicates which fruits will be consumed on what days and at what time of the day. This will be very helpful in the planning and execution of the exercise. | A clear indication of what fruit to take on which day and at what time is a clear way of sticking to my commitment. The food table is the culmination of all the preparation and self-education I have been undertaking about the exercise. The food table will increase my commitment to the exercise. My commitment will also be made more concrete by my interest of getting in shape and reducing the risk of contracting chronic diseases related to obesity. |
| Decisional Balance – advantages and disadvantages of making the change from junk food to healthy fruits. | I will list the pros of the change and its cons on a piece of paper which are inferred from research on the topic and my personal experience during the exercise. | The list will help me make in making an informed decision. From the list I already have, the pros of replacing junk food with 2 fruits a day for 4 weeks already outweigh its downsides; an indication that indeed the behavioral change will have a positive impact on me. The list will be updated every day throughout the exercise. |
| Self-Efficacy – refers to self-confidence of my ability to make the behavior change. | I will consume at least 2 fruits a day for four weeks starting tomorrow. | I am confident and believe I will succeed in the exercise because of my commitment on improving my overall health. Each step in the plan has played an important part in building my confidence. The preparation, education, evaluation of my current health condition, creation of the food table, and evaluation of the pros/cons of the exercise have played a significant role in increasing my confidence on my ability to make the change. |
Delegate your assignment to our experts and they will do the rest.
References
Millard, E., & Grieger, L. (2020). Fruits to Support Weight Loss. Diet & Nutrition . https://www.everydayhealth.com/diet-nutrition/top-fruits-to-support-weight-loss-and-how-to-enjoy-them/.
Sharma, S., Chung, H., Kim, H., & Hong, S. (2016). Paradoxical Effects of Fruit on Obesity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/.
Tohill, B. (2014). Dietary Intake of Fruit and Management of Body Weight. WHO Health .
