A person is said to be overweight if he weighs beyond the recommended weight by the experts. This is usually 20% above the recommended weight for his or her height and body build. If a person is overweight, losing part of that weight is important because there are several diseases associated with being overweight. Example of such diseases includes; diabetes type 2, heart diseases, high blood pressure, and excess cholesterol. Research indicates that such complications can be reduced significantly if the victim sheds about 10%of the weight. However, most people who attempt to lose weight aim at losing 32% of weight a goal which is very difficult to achieve. (Wing, 1998 pp30-31)
Set-point theory on weight loss
These theories state that attempts at permanent weight loss are a waste of time. The theory claims that a person has a weight that is preprogrammed naturally and which is determined by his fat cells. According to the theory, when a person’s fat cells reduce in size like during dieting, a chemical message is sent to the brain urging that person to eat. The theory argues that a heavy person has more fat cells which are large. That means if a person tries to diet, that diet will not eliminate fat but will just lose a lot of water and muscle. At the end of the day, the fat cells communicate with the brain commanding it to demand more eating.
If the fundamentals of losing weight are considered to be losing more calories than you consume then to lose one pound requires the person to lose about 3500 calories on top of what he consumes in a day. This requires the person to burn 500 calories a day which is not easy. If one eats 500 fewer calories he feels deprived. Again burning the same amount through exercise requires a strenuous aerobic. The set-point theory thus considers such attempts not working. (Perri, 1994 pp24-25)
Effective weight loss program
Permanent weight loss requires one to reset his or her set-points. This means getting rid of fat cells and making the ones you have shrink. Generally, four keys are interrelated to attaining permanent weight loss. This is achieved by taking a low-fat diet that has a moderate amount of calories which helps to prevent one fat cell from depositing a lot of fat. This should go along with engaging in regular exercise to burn the excess fat.
A person should also be emotionally ready to reduce weight and have a continuous commitment to the program of weight loss. The type of food that has low fat has high fiber and carbohydrates that are complex. Examples are; wholegrain, fruits, beans, and green vegetables.
Another recommended factor is to avoid skipping meals or starving yourself. When one starves himself, his or her BMR slows down making it difficult to lose weight. However, a good choice of food has to be made. The body requires nourishment. Research has also indicated that the majority of those who are obsessed are those skipping breakfast. A breakfast that is high in carbohydrates raises BMR for a longer period. This should be combined with regular exercise. If one has to take snacks it is advisable to eat fruits because they make him full and they are low in calories. They also contain a lot of vitamins. For drinks, it is recommended for one to take water, tea, or coffee instead of soft drinks, alcohol, or drinks from fruits because they contain a lot of calories. (Perri, 1994 pp22-23)
Conclusion
In general, losing weight does not mean avoiding diet but rather an organized and wise choice of the diet with a strict follow up on the program. It should not be a punishment for those who are losing weight. For example, a person who has eaten bulky fiber feels full. Hormones are released from the intestine to tell the brain that you are feeling full and so you are not interested in eating. Since chewing has to be thorough on fiber it makes the person slow the rate at which he eats food. Fibers can be found in bran cereals, vegetables, and whole grains. (Wing, 1998 pp29)
References
Perri M. (1994): strategies to improve weight loss: Cline psycho, pp. 22-25.
Wing R. (1998): long term effects of modest weight loss: Arch international, pp. 28-31.
It is hard to make people change their behaviors because they get used to them regardless of the risk those behaviors may be exposing. For example, when one talks to a smoker about quitting the habit, it may take them ages before convincing the smoker to change his or her smoking behavior. However, it is possible to change the behaviors of people through careful analysis of their preferences and needs. One of the things one should do in order to change people’s behaviors is to be close and friendly as much as possible. Then by use of examples, one can explain risks associated with the behavior until it touches the person addressed (Lundy and Janes, 2001, p.34). This might take quite some time but eventually, the objective may be realized. Some people engage in unhealthy behaviors without knowing the risks associated with them, therefore, enough education can make them change. When trying to convince one to quit a certain behavior some aspects cannot work. For example, one should not keep on persisting even after they get ignored because the relationship between the two may be affected. Once the friendship ends, then the person will continue their behavior but with no one trying to have them change.
Therefore, in order to change one’s behavior successfully, more listening than talking is essential because the person stuck in the immoral behavior knows exactly how they ended up in the habit. For example, when advising people on losing weight one should try to talk to them to get to details about their eating habits and whether they know how risky those are habits to their lives. The person subjected to help should be given an opportunity to speak out their feelings and suggestions about their habits. Then at a point, the person advising them should intervene with a story pretending to have had similar situations in the past. The person will understand that there is nothing abnormal with their behavior and if they agree with the adviser, they may decide to listen to the adviser so that he can get them out of the habit just as he succeeded in quitting. Then, one will be leading by example, and since one will be there to answer all questions, then the person in unhealthy habits might be interested to change. The greatest fear of people, when changing habits, is losing a valuable thing or exposing themselves to dangerous situations, but when an adviser narrates their experience they might end up encouraged (Hales, 2007, p.66). Behavior can be changed by following the pleasure principle whereby one finds, what the person stuck in unhealthy behavior, finds pleasant. Then they join them hence reducing their time for the unhealthy habits and by doing this one’s behavior can be effectively changed. It is pleasant to have decent health, therefore, one should try to avoid some short-term pleasant moments so to speak that may cause pain in the future.
Motivation has several definitions, and one of those is the psychological feature that causes arousal in an organism to action towards a goal desired the reason behind the action, which gives purpose, and the condition of motivation. People can be motivated to lose weight and appreciate this process at the same time. They have to be shown the importance of proper feeding habits and at the same time, the negative aspects caused by a heavyweight. One must set up a goal to be motivated and by doing this one must understand why they want to lose weight. This will guide them through the actions they partake in everyday life aimed at weight loss. When one has a reason to lose weight they have to be careful because what they want to achieve must be achieved regardless of the challenges associated with the task. Some people get motivated towards pleasure while others get motivated away from pain; therefore, one should find out which one is more compelling when it comes to weight loss and adapt to it to be motivated. Then one should analyze them to understand what they want to look like after losing weight. They should have a picture of their life after losing weight and see if their life will be better, and by doing this, they will be able to work through the process of losing weight. For efficient motivation, one may figure out how they might look like in case they fail to lose weight. They have to know what they might lose in the process of losing weight in the scenario where they do not lose weight as desired. This helps one to make concrete decisions pertaining to losing weight and they target the set goal hence gaining natural motivation towards the process. Adjusting eating habits may also boost one’s motivation towards losing weight (Hales, 2007, p.76). Once they see that calories reduce being diagnosed after some time they get motivated.
Therefore, it is less people need to adapter behaviors that do not pose a danger to their future days. When one gets determined to help those stuck in unhealthy behaviors, they should make sure they follow the procedure to avoid breaking their relationship. They should listen more than they talk. However, losing weight is essential as it leads to quality health. People should lay down a proper motivation plan to lose weight without much hustle.
References
Hales, D. (2007). An Invitation to Health, Brief. London: Cengage learning.
Lundy, S. K. & Janes, S. (2001). Community Health Nursing: Caring for the Public’s Health. New York: Jones & Bartlett Learning.
Weight loss may occur in newborns within the first week of their lives to up to 10%, probably because the baby is not getting enough milk, the mother not producing enough milk, or as a result of a medical condition (Betz, 2018).
Etiology/Pathophysiology
Newborn babies being breastfed can lose weight due to a variety of reasons that include; the baby was not breastfeeding enough, the baby’s inability to latch correctly, incorrect breastfeeding latch, sleepiness, and incorrect use of a nipple shield. Factors related to the mother’s milk production, such as true low milk supply, caused hypothyroidism, hypoplastic breasts, previous breast surgery, and late-onset milk production due to stress or retained placenta, may also cause the child’s weight loss (Betz, 2018).
Common Symptoms
The most reliable way of identifying the baby’s weight loss is by conducting regular check-ups and weigh-ins. The baby is observed to have lost more than 10% of his/her birth weight. Other signs may include the baby appearing ill and having flu-like symptoms (Betz, 2018).
Potential Complication
The possible short-term complication of continued weight loss may include increased infection rates, respiratory, digestive, or nervous problems, persistent ductus arteriosus, and sudden infant death syndrome. Long-term complications may involve developmental delay, cerebral palsy, deafness, and blindness.
Expected Findings
The significant abnormal finding obtained from the assessment of breastfeeding newborns with weight loss is the loss in body weight. The skin may be wrinkled; however, other assessment findings should be normal.
Diagnostic Studies
A laboratory test that should be performed involves a thyroid function test to assess thyroid hormones that guide metabolism. Phenylketonuria test, galactosemia, and sickling test. Stool examination may also be done to assess the digestive function of the GIT (Betz, 2018).
All NANDA Nursing Diagnoses
Investigation of eating disorders related to low sucking and swallowing reflexes.
Investigating the duration and breastfeeding pattern of the newborn baby.
Investigation of mother’s knowledge, attitude, and breastfeeding behavior.
Evaluating the baby’s latch during breastfeeding.
Evaluation of mother’s quantity of milk production and possible causes of low quantities.
3 NANDA Priority Nursing Diagnosis
Assessment of breastfeeding pattern and behavior.
Problems with baby’s ability to latch correctly during breastfeeding.
Investigation of eating disorders related to low sucking and swallowing reflexes.
Patient Goals
The patient goal to ensure that there is an improvement in the patient weight, growth, and development.
Interventions
Scientific rationale
Educating the parents on the possible causes of weight loss and the necessary steps to avoid weight loss. For example, showing the mother the angle that enables the child to latch properly.
Informing the mother about the relation between post-delivery stress and low milk production and teaching them how to handle stress effectively.
Assessment of medical conditions that cause low milk production, that hinders child’s breastfeeding, or that affects milk digestion absorption and assimilation.
Improves parents’ awareness to help them take the right measures of improving the child’s health.
Stress hinders milk production, and parents’ understanding of how to manage stress triggers adequate milk flow.
Understanding the medical condition through diagnosis help inform correct treatment measures.
Evaluation
The care plan can be evaluated by constantly checking the weight of the child for improvement.
Medication
No medication is needed in this care plan.
Definition of Medical Diagnosis: HIV Infection Causing AIDS
Etiology/Pathophysiology
Infection by HIV causes damage to the immune system by attacking the immune cells called the CD+ cells. Before destroying the CD4+ cells, the virus utilizes the cells’ DNA to replicate. Destruction of the immune system means increased susceptibility to infection by bacteria and other viruses (Ricci et al., 2012).
Common Signs and Symptoms
The common signs and symptoms of HIV infection include chills, rash, night sweats, muscle aches, sore throat, swollen lymph nodes, fatigue, diarrhea, and mouth ulcers. The symptoms, however, depend on the stage of infection.
Potential Complication
Potential complications may include primary central nervous system lymphoma, chronic psychiatric disorders, endocarditis, and cardiovascular diseases, chronic obstructive pulmonary disease, Kaposi sarcoma, and other HIV-related malignancies (Silvestri, 2017).
Assessment and Expected Findings
Assessment of gait and posture possible normal. General skin condition (skin is expected to have a rash). Vision and hearing possibly normal. Abnormal lung sounds may be observed in case of lung infection (Silvestri, 2017). Blue discoloration of the skin and mucous membrane caused cyanosis. Change in shape of nails. They have swollen lymph nodes, swollen thyroid glands. Conjunctivitis may be observed in the eye. Possible purulent discharge from nose, ear, mouth, and throat. Chest murmurs and raised JVP. Tender abdomen and masses due to hepatomegaly and splenomegaly (Silvestri, 2017).
Diagnostic Studies
CD4+ count low below 200; Screening for infections: CrAg; HepBsAg; RPR or TPHA / FTA / rapid TP (TP specific tests). Abnormal levels of hemoglobin and WBC differentials. High viral load. Altered fasting lipid profile. TB test is possibly positive (Ricci et al., 2012).
All NANDA Nursing Diagnosis
Imbalanced nutrition; less than body requirements.
Patient’s ability to maintain personal hygiene, i.e., cleaning food and domestic utensils.
The diagnoses of anxiety, low situational self-esteem, and fear were identified in few patients.
Self-care and drug use alongside patient’s knowledge of the condition and medication use.
Three Priority NANDA Nursing Diagnosis
Patient self-care and use of medication, patient nutrition, and patient psychiatric condition.
Patient goals
Relieve patient from infection, proper medication to boost immunity, and improve nutrition.
Interventions
Scientific Rationale
Assess patient’s ability to taste, chew, and swallow.
Provide patients with psychological and emotional support. Provide the patient with necessary medication and teach the patient the importance of adherence.
Lesions in the throat, mouth, and esophagus may interfere with food intake.
The lower stigma associated with the condition.
Eliminate absconding of medication.
Evaluation of Care Plan
Measuring the patient viral load and CD4+ count as well as checking the patient’s anthropometric measurements.
Medications
Appropriate antibiotics and ARVs. Side effects may include allergic reactions, heart diseases, and bone loss, among others.
Weight loss experience in late adulthood is a critical concern to health care providers. Loss of weight is an indicator of malnutrition; therefore, appropriate management should be given promptly. In recent studies, the elderly suffering from involuntary weight loss has significantly contributed to morbidity and mortality (Na et al., 2021). Health care providers should have a framework for assessing and evaluating weight loss in patients.
Summary Using Nine D’s of Geriatric Weight Loss
Dementia predisposes Roy to forget doing daily routines such as exercising, taking meals, and cooking. Polypharmacy becomes a challenge and stress for Roy, which leads to loss of weight. Dysphagia enhances the choking of food, thus leading to dehydration and malnutrition. Dysgeusia predisposes Roy to a distorted taste of food, leading to a disorder that emanates from foul, salty, and metallic perceptions. Dentation portrays challenges of food aversion and reduced food intake, thus suppressing weight. Diarrhea causes loss of nutrients and electrolytes vital for weight maintenance (Na et al., 2021). Depression causes a change of appetite leading to a low intake of food. Diseases cause muscle wasting that predisposes Roy to weight loss. Dysfunction of body organs leads to debilitating nature that involves insufficient information about food.
Steps Involved in Improving Eating Habits
First, the family should encourage Roy to eat more frequently. Measuring food intake is essential because an increase in food consumption evaluates improvement. Instead of taking three meals a day, the family should make arrangements for five to six smaller meals. Second, consuming foods rich in calories (Na et al., 2021). The family should have a weighing scale to ascertain the effectiveness of high caloric foods. Weight loss is an essential and crucial concept that healthcare workers and family members must have prior knowledge of for patients’ effective management.
In today’s changing times, health and health issues, attract greater attention than they used to earlier. With changing and fast lifestyles, the eating habits of individuals are rapidly changing, which puts them at higher risks to health problems arising due to excess weight and obesity. Many researchers have conducted studies to prove that an increase in the intake of nutrients, especially fats along with an inactive lifestyle is one of the prime reasons for the occurrence of excessive weight and obesity, especially in the Western World (Bleich S., Cutler D., Murray C., Adams A., 2007). An overweight body will pose many risks to the body whereas a body that is fit and healthy will enable the person to lead an active and risk-free life. Excessive body weight gives rise to obesity which can be the cause of numerous negative health effects and problems. The problems and health risks which obesity initiates are some of the major reasons why weight loss is of crucial importance.
Excessive weight may result in Obesity
Obesity refers to a state of health when there is an excess amount of energy stored in the fatty tissues of the body which results in several health complications. Obesity causes several health problems in those who are affected by it, giving rise to numerous diseases, some of which prove fatal.
The most commonly caused diseases due to excess weight of body weight include heart disease, diabetes, sleep apnea, and osteoarthritis (Haslam & James, 2005). These diseases pose serious risks to persons who have a high Body Mass Index (B.M.I.), which is a method used to figure the fat in the body of a person. A body mass of more than 30 and above poses several risks to the health of the person which may sometimes prove to be life-threatening.
Studies have revealed that the rate of mortality is high in obese persons (Manson, Willett, Stampfer, et al., 1995). This is justified since it has been proved that people who are overweight have an increased tendency to develop diseases that can sometimes even be life-threatening. As such, losing weight can reduce the many risks that excess weight results in and produces several benefits to persons.
Loss in eight Increases physical activity which results in an Improved lifestyle
The most important reason why one should lose weight is to acquire a healthy body that promotes a good healthy mind. The benefits of losing weight are many but the prime benefit of weight loss is increased physical activity which is of crucial importance in improving the overall quality of life. It has been confirmed by researchers that physical fitness and health reduces the risk of diseases (Barlow CE, et al., 1995). There are numerous short-term and long-term benefits of losing weight and acquiring health and fitness.
Some short term benefits of losing weight
Losing weight improves the overall health conditions of the person’s body. The immediate effect of weight loss will be a healthy heart condition and reduced risk of Coronary Artery disease (C.A.D.) (U.S. Department of Health and Human Services 2002). The positive result of weight loss is immediately evident in the condition of the heart which improves due to reduced levels of cholesterol, enabling the heart to function more efficiently.
The muscles, joints, and bones of the body will also gain agility and good health (Centers for Disease Control and Prevention, 2004). Excessive weight causes the joints, muscles, and bones to undergo severe pressure, which, following weight loss is considerably reduced. Loss of excessive weight promotes good sleep, which directly results in the enhancement of mental agility and sharp thinking. People who lose weight also experience an increase in the capability to cope with mental and physical stress, reducing the chances of anxiety and depression (Pratt M, 2004).
Some long term benefits of losing weight
Losing excessive weight produces several long-term benefits in the body of the individual by reducing the number of potential risks to health and life (Chakravarthy MV, et al., 2002). Weight loss reduces the risk of dying early among individuals. The persons who lose weight have reduced chances of developing Coronary Artery Disease (C.A.D.) which increases the chances of heart attacks among obese and overweight individuals (Pratt M, 2004). Losing weight also diminishes the chances of having problems due to high blood pressure (Simon, 2003). Besides this, the chances of diabetes (type 2), and colon cancer are also considerably reduced with weight loss. Weight loss improves and enhances the flexibility of individuals. With the shedding of unnecessary body fat, the ability of the muscles and joints improves tremendously. Weight loss improves the confidence levels of individuals as they tend to look better and feel better after losing weight.
Thus, the benefits of losing excess body weight are many and individuals must work hard to maintain health and fitness thereby avoiding major illnesses.
References
Barlow CE, et al., 1995. Physical fitness, mortality, and obesity. International Journal of Obesity and Related Metabolic Disorders.
Bleich S., Cutler D., Murray C., Adams A., 2007. ‘Why is the Developed World Obese?’ National Bureau of Economic Research.
Centers for Disease Control and Prevention, 2004. Strength training among adults aged 65 or older.
Chakravarthy MV, et al. (2002). An obligation for primary care physicians to prescribe physical activity to sedentary patients to reduce the risk of chronic health conditions. Mayo Clinic Proceedings.
The paper is a behavior modification program in which behavioral change techniques were utilized to achieve weight loss. This was a case study analysis of single subject’s efforts to lose weight through diet and exercise. The subject was myself. The program entailed a change of diet which consisted of sixty percent vegetables and fruits and forty percent proteins and carbohydrates. It also involved a change of eating habits such as having three meals in a day and getting rid of junk food.
I also participated in an exercise program consisting of cardio, aerobics, yoga, and weights each taking 3, 2, 1, and 2 days in a week respectively. The behavior modification program design involved a plan on how I would distribute my exercise and dietary efforts over a period of four weeks. These were done in order to change my unhealthy eating habits as well as my sedentary lifestyle i.e. failure to engage in regular exercise. The behavior was changed by participating in an intense exercise regimen as well as changing a number of habits that I had been engaging in. I prepared a diet plan for three meals in a day. My efforts were successful as I recorded a total weight loss of ten pounds.
Introduction
The latter paper is a behavior modification project designed for a college class. Its aim is to reinforce healthy behavior geared to cause weight loss. In other words, the project will identify all the antecedents that caused weight loss in the subject; it will also analyze the process of weight loss as well as the consequences of the latter occurrence to the subject. At the end of the project, I intend on changing all my unhealthy eating and living habits. The plan was to adopt a new exercise and diet routine that would assist me in achievement of my desired outcome.
Prior to the project, the subject (myself) was not loosing any weight and even recorded some periods of weight gain. In fact, weight loss has been a daunting challenge for me over the past ten years. Unhealthy habits have been a part of my life for as long as I can remember yet I was well aware of the problems that these habits could cause to my health as well as to my well being. Most of this behavior was adopted from my friends and family who possess the same traits. Also, media advertisements, television shows, school routines, and failure to commit have all contributed towards this problem.
I have therefore decided to change my dietary as well as my exercise habits because these negative traits have taken a toll on my outward appearance and have therefore reduced my self esteem. On top of that, if I continue with these habits, then I may develop several health complications such as stroke, diabetes, or high blood pressure.
In the past, I have tried loosing weight several times, however, these attempts have failed because of numerous reasons: I did not understand the causes of my unhealthy habits (antecedents), I did not make a clear cut plan to change my lifestyle, I did not have a sufficient motivator to loose weight as is the case now (to go on a vacation at the Virgin Islands), I was not committed to the lifestyle change, I did not adopt an all round approach to weight loss i.e. diet and exercise as I often relied on either one, I was expecting immediate or unrealistic results and lastly – I was driven by emotions, cravings and urges. (Pear & Martin, 2007)
There were several antecedents to my eating and exercise behaviors in the past. Most of my habits were formed as a result of repetition. For example, every time I was cooking dinner, I used to eat portions of that food, also, when watching television and when I had just come from a night out with my friends. This created an unhealthy routine that became part of my bad behavior. Aside from that, I also found that whenever I was in a negative mood, then I would engage in unhealthy behavior such as trigger eating or lack of exercise. This occurred when I was fatigued from school. Also, whenever I was angry or bored, ice cream and chocolate were my best companions.
Consequently, new antecedents had to be introduced in order to curb the negative occurrences. For instance, boredom, anger and loneliness were replaced by anticipation and occupation with exercise. Additionally, poor eating habits were to be replaced by a number of substitute activities such as taking a walk, reading books, calling friends, taking a bath as well as getting out of the house. These activities were introduced in order to avoid heading for the refrigerator every time I got into the house or when watching television.
The actual behavior being reinforced is a healthy lifestyle. For weight loss to occur, I needed to control, my food intake by following a strict diet plan. Additionally, this was to be combined with a balanced exercise plan. Almost all dieticians, physicians, exercise instructors, as well as nutritionists, claim that weight management is best carried out through a combined approach of exercise and diet.
They assert that when one takes in more than they actually need, then those calories are changed into fat and stored as adipose (fatty) tissue – this is what is often manifested as weight gain. On the other hand, when one eats much less than they require, then the opposite occurs in that fat is then converted into calories required by the body. These experts also add that the first step in behavior modification is to stop weight gain through physical activities and a serious diet program. (Goodrick & Foreyt, 1993)
These goals can be achieved through adoption of healthy choices and by motivating oneself to stick to the latter issues. Monitoring one’s calorific intake is an essential part of this behavior modification as it helps one to keep tabs on what they are doing; this can be achieved through a diet journal. One is also recommended to reduce sedentary activities as well as snacking and other unhealthy methods.
There are several reinforcements that were utilized in this program as the problem (weight gain) has many triggers that should all be addressed. First, eating three meals is essential in reinforcing the diet plan as it encourages food discipline. Additionally, meal prolonging is also another essential tool. Here, I made sure that there was adequate time given in between bitings by placing spoons, forks or any other cutlery down whenever I was taking a meal. This helped to condition the mind into thinking that it was doing the same thing before embarking on the diet program. Also, I chose a specific location in the house that was to be used solely for the purpose of eating.
This ensured that I did not eat while carrying out activities thus minimizing my calorific intake. I also gave all meals special precedence in that I did not allow other activities to interrupt them such as television watching, telephone conversations and others. This was done in order to become fully aware of the food I was taking and also to monitor the quantities. I also made sure that all the snacks in my house were found in the kitchen inside drawers. This enabled me to resist the temptation of testing those snacks. To reinforce this even further, all cookies, chocolate, candy, and the like were placed in nontransparent containers so as to eliminate the triggers.
Junk food became a thing of the past since these foods are high in sugars, high in fat, and hence obvious sources of weight gain. I bought a smaller plate for myself and started serving food from the cooker and not ‘self service style’ from the table. These actions ensured that I only consumed small quantities that would lessen the amount of fat within my body. Besides this, it was also necessary for me to start leaving at least one item on the plate. By doing this, I was training my body to get used to a state of not being full.
My diet was largely made up of all the major food nutrients. However, carbohydrates took up 20% of the plate; proteins took up another 20% while vegetables and fruits covered the remaining percentage. This diet plan applied to all 3 meals regardless of my situation or my responsibilities at that time.
The latter-mentioned reinforcements were all related to food. Another very essential part of the plan was the exercise regimen. This tool was essential in eradicating some of the earlier-mentioned triggers such as anger, loneliness and boredom. In other words, exercise was a substitute for eating as it provided me with something to do, was a source of fat burn out hence weight loss, it also gave me a new lease in life. The following was a summary of the program
Cardio – 3 times a week
Weights – 2 times a week
Yoga – once a week
Self-talk was also another essential part of this lifestyle program because it eradicated some the attitudes that were causing my indiscipline in the past. (Ferguson & O’ Donohue, 2006) (Below is a list of self-talk phrases)
Excuse list
I will not eat food just because I am angry; it is better to burn off that negative energy.
Snacks and junk food do not erase my loneliness, they only make it worse.
When entering my house, I will not go straight to the kitchen.
It is okay to leave food on my plate.
I will not lose hope even if my weight does not reduce drastically.
I am a confident, wonderful, self-assured person and I do not need food to make me feel that way.
I will not deviate, postpone, or even think about quitting my exercise program.
My friends and family will not make me quit my program because in the future I will face the negative consequences alone.
The hypotheses for this project paper is as follows: the weight loss plan will reduce the amount of time spent doing sedentary activities, it will reduce the amount of food I take, it will enrich the type of diet I consume, it will increase the amount of time I spent exercising, it will increase my level of discipline when it comes to a weight loss program.
Method
Participant – (Please include your gender, age, ethnicity, SES, status as a college student and any other characteristics that are relevant to your project)
Design – this project entailed a four week plan for a change in the amount and type of food as well as the amount of exercise activity that I engaged in as well. Every day, I had a different exercise activity that was to be carried out. Also, each day, there was a household habit change I instated and its purpose was to ensure that I maintained a low calorific intake as well as nutritionally rich foods. These were all written down in an excel worksheet. In the excel worksheet, I recorded all my dietary practices, and exercise plans as well as the amount of weight that I lost as result of it.
Materials – An Excel worksheet recording all my dietary activities, eating schedule as well as self-talk responses, a gymnasium with yoga, weights, aerobics, and cardio classes, nutritionally rich foods such as oats, cabbages, broccoli, fish, brown bread, and other high fiber and low-calorie foods, exercise gear, novels for occupying my free time, a weighing scale for an analysis of the status of my weight.
Procedure – the first step in the weight management program was to measure my weight so as to know my starting point. This was done on the first day of the first week. On that very day, I also informed my friends and relatives about my project and the need for their support. Thereafter, I bought a smaller plate that would ensure I only eat minimal portions. I also purchased novels that would serve as a substitute for boredom. All the junk food that was in my room was immediately thrown away. I made a food timetable for three meals in a day and each meal maintained the 1: 1: 3 ratio of carbohydrates, proteins and vegetables, and fruits. I began serving food in the kitchen and I also established a specific place for eating all my meals. Bitings were small and done after a long break. I carried out all these activities on a daily basis.
The exercise program consisted of cardio in Monday, Wednesday, and Friday, yoga on Tuesday, aerobics on Thursday and Saturday, and weights on Monday and Friday as well. At the beginning of every week, I would measure my weight to assess the effectiveness of my efforts.
Choice of Reinforcers – My choice of reinforces were the exercise program, purchasing smaller plates, taking small and prolonged bitings, hiding all junk food away, selecting a specific place for eating, avoiding interruptions during meals, avoiding bites in the kitchen when hungry as well as self-talk to push away the urge to eat snacks or eat in between meals. Engaging in alternative activities was also instrumental as I frequently opted to go for walks, read a novel, catch up on my mail, or make telephone conversations whenever I felt bored enough to eat.
Results
Data was collected through personal observation of the subject and measurement of the subject’s weight on a scale. Also, dietary entries were done frequently to ensure that there were effective ways of dealing with it. After the first week, I lost four pounds, during the second week, I lost another two pounds, in the next week, I lost three pounds and on the final week, I lost one pound. Consequently, after the entire program, I ended up losing a total of ten pounds as indicated below
Week I – 4
Week 2 – 2
Week 3 – 3
Week 4 – 1
Total – 10
I also stuck to my three meals in a day plan, however, during the first three days, I took a morning snack, a night snack and another morning snack on each day. After trying self-talk responses for those three days, they began to bear fruit as I avoided all other nonessential meals. The last week I was interrupted during my meals on Monday and I exceeded my food intake quantities on Wednesday. (Refer to Table 1 to see a schedule of my dietary reinforcements)
Table 1. Exercise and Dietary Observations
Week 1
Week 2
Week 3
Week 4
Sunday
Morning snack, making preparatory efforts, three meals
three meals
three meals
three meals
Monday
Attended Cardio, weights, three meals, morning snack
Attended Cardio, weights, three meals
Attended Cardio, weights, three meals
Attended Cardio, weights, three meals, meal was interrupted
Tuesday
Attended yoga, three meals, morning snack
Attended yoga, three meals
Attended yoga
Attended yoga, three meals
Wednesday
Attended Cardio, three meals
Attended Cardio, three meals
Attended Cardio, three meals
Attended Cardio, three meals, excess food quantity
Thursday
Attended aerobics, three meals
Missed aerobics, three meals
Attended aerobics, three meals
Attended aerobics, three meals
Friday
Missed Cardio, Missed weights
Attended Cardio, weights, three meals
Attended Cardio, weights, three meals
Attended Cardio, weights, three meals
Saturday
Attended aerobics, three meals
Attended aerobics, three meals
Attended aerobics, three meals
Attended aerobics, three meals
With regard to the exercise program, in the first, I attended all my classes expect for a weight session as well as one cardio class. In the second week, I missed an aerobics class, the third and fourth weeks went smoothly as I stayed committed to the plan. (Refer to Table 1 for a summary of the exercise plan efforts) All these observations were noted in a journal on a daily basis.
Discussion
I did relatively well in this project because I achieved my goal of losing weight. However, the amount lost could still be increased if I paid more attention to calorific intake, also if I followed my exercise plan to the letter. In other words, there should be no excuse for missing out on even a single activity. It would also be necessary to include more aerobics exercises in the plan as this has been shown to reduce weight substantially.
Also, the type of diet that I was following may have to be improved. I could try purchasing and eating foods whose calorific values are well known. The purpose of doing this is to choose a calorific value that will serve as the maximum amount I can consume in a meal. I found that observing and recording my behavior played a great role in making me stay committed to the program. However, this level of success was not easy especially because I was the only person in my household who was watching my weight. Next time, I need to convince someone else in my family to join me while undertaking this program.
Graph. Weight Loss Graph.
References
Pear, J. & Martin, G. (2007). Behavior modification. NJ: Pearson Publishers.
Ferguson, K. & O’Donohue, W. (2006). Evidence-based practice in psychology and analysis of behavior. Behavior Analyst Journal, 7 (3), 335.
Goodrick, G. & Foreyt, J. (1993). Evidence for success of behavior modification in weight loss control. Annals of Internal Medicine Journal 1 (119), 698.
Marketing managers in every industry need to understand and recognize the environmental factors that can have an impact on a product. Such factors play a significant role when it comes to planning a marketing strategy. After all, the success of the company depends not only on the internal elements but rather on a mix of external and internal causes. The purpose of this paper is to identify marketing environmental factors that influence products in the weight loss and nutrition industry.
First of all, it is important to determine why the external planning is vital for industries. According to researchers, it “attempts to understand how all of the elements of the marketplace relate to each other” (Burnett, 2014, p. 109). In other words, it helps to understand the marketing environment and to develop a strategy that will bring the most benefit to a company. Burnett (2014) identifies a number of environmental concerns that are important for marketing managers, which include technology, customer, competitor, ethical/legal, and economic, political, demographic, and social trends (p. 109). Regarding the weight loss and nutrition industry, three of the most essential factors are customers, demographic and social trends. There are several reasons why these elements are crucial. First and foremost, the experts note that once an organization has decided to become more customer-focused, the first thing it has to do is to start segmenting its customers (Vlerick Business School, 2013). Moreover, researchers acknowledge that “marketers identify specific segments of the population and position their products to appeal specifically to that segment” (AtlantisUniversity, 2014). The weight loss products target a specific audience, which has a particular goal. After all, the obesity rates in America became high in the 21st century.
Regarding the demographics, marketing managers mostly focus on appealing to young women, as the majority of their products are consumed by them (Piernas et al., 2016, p. 8). Therefore, most of the advertisements feature skinny and fit women who are shown as the ideal of a female body. Companies position their products as tools that can help to achieve that ideal, which appeals to the needs of their customers. In general, people want to buy delicious, affordable, and healthy food, which can help to reduce weight quickly and safely. There are countless exercise and diet programs, supplements, beverages, sweeteners, meals, and other products that claim to help with weight loss. Such diversity helps to satisfy the requirements of every consumer. It does not only prove the importance of understanding the demographic of customers but also makes weight loss a million-dollar industry.
Furthermore, when it comes to following social trends, companies also can employ these factors into their marketing strategy. For example, Bogueva et al. (2017) note that “concerns about food quality, including organic and green, are attracting significant research attention in the marketing” (p. 1). Moreover, the origins of the food also become important as more people are interested in buying natural or vegetarian products. Weight loss industry successfully uses this trend for organic food to advertise their products as more commercials can be seen that promote low-calorie, GMO-free, or vegan options. For this reason, it can be concluded that three environmental factors that were described above definitely affect business strategies, adverts, and products in this industry. Marketing managers seem to understand the consumers’ main demographic, customer needs, and social trends that they value.
Bogueva, D., Marinova, D., & Raphaely, T. (2017). Reducing meat consumption: the case for social marketing. Asia Pacific Journal of Marketing and Logistics, 29(3), 1-24
Burnett, J. (2014). Introducing Marketing. Global Text Project.
Piernas, C., Aveyard, P., & Jebb, S. A. (2016). Recent trends in weight loss attempts: repeated cross-sectional analyses from the health survey for England. International Journal of Obesity, 40(11), 1754-1759.