Self Wellness Tracking - Report Example

Wellness Tracking Health or staying healthy is a very important segment of life that mightdetermine an individual’s lifespan. In its own aspect, health consists of several dimensions including intellectual, financial, emotional, physical, interpersonal, occupational, spiritual as well as environmental dimensions. All these dimensions are independently responsible to their particular contribution to wellness, but are correlated to each other as they contribute to the wellness of an individual. Physical wellness revolves around the wellness of the body through good eating habits, exercising and avoiding the harmful things that might hurt your body. Intellectual wellness is the dimension responsible for your ability to master new things, think critically and reason well. Environmental wellness revolves around the livability of one’s surrounding. Emotional involves controlling your emotions correctly which includes the health of your self esteem, confidence, love and trust. Interpersonal wellness includes one being able to maintain a satisfying relationship, good communication skill and a good intimate relationship. Spiritual wellness defines a person’s religious values and beliefs. Financial defines a person’s financial well being as well as occupational which defines a person being able to remain calm at his job place and being able to strive economically. All these dimension work together to ensure a person lives healthily even though some of these factors are not within our control. Socially, one cannot be able to relate well to others when he does not maintain a well physical, emotional and interpersonal wellness. Economically, one is not able to survive when he is not well financially. Politically, we cannot survive when we are not good in our intellectual and spiritual dimensions and we cannot be able to acquire what we want if we are not well empowered financially. My project will revolve around reducing the amount of food I take from taking junk food any time of the day to just having as few proper meals in a day as possible. I have realized that this issue affects my physical, intellectual and financial wellbeing. Over a long period of time, I’ve not been feeding properly and healthily as expected of a good person. I’ve always loved junk food composing of ice cream, chicken, chips, sausages, kebabs, wheat products, and milk and egg products. On each day, I could take like ten eggs, one whole chicken, one liter of ice cream, a full plate of chips four glasses of milk and other snacks. This is just not forgetting the real meals like the breakfast, lunch and supper which I also take alongside m junky diet. I realized I was growing excessively fat and this was not making me physically well since this could even lead to obesity and attract many illnesses some being heart related. It meant that after feeding, I had to sleep also excessively which was affecting my intellectual well being since I could not study well. These junky food stuffs are also expensive hence I used to have a lot of financial problems whereby most of my finances were just directed to purchasing junk food which are not really necessary, but just prestigious. By embarking on this project, my main is to reduce my heavy unfavorable weight from 98 kilograms to 70 kilograms or less. B. Plan My plan of action will be to make myself used to taking only breakfast, light lunch and light supper. My breakfast is expected to be at less heavy and well balance to allow give the energy required to attend to my daily activities well and my lunch will just have to be fruits and supper just be a well balanced, but small portions of foodstuff. Some barriers I’m prepared to encounter are the temptation not to obey my own plan to the latter and sometimes find myself taking more than expected or some kinds of foodstuff that should not be in my plan (Joseph 2013). In order to deal with such temptations, I will have to ensure that such kind of foodstuff is not stocked in the house, and that I avoid any unplanned or impulse purchasing of foodstuff. C. Evaluation Week 1 My weight did not reduce with any significance after starting my project. I only lost 2kgs (Tim 2013). Week 2 My weight loss is increasing each day, but I still need to put more effort as my cumulative loss is only 4kg. Week 3 I feel like I really miss my junky eating habit and introduce a bit of it in the system, on Thursday, which reduces my cumulative weight loss to 3kgs (Ravneet 2009). Week 4 I reduced my food portions even more and I realize a larger weight loss with a cumulative of 4kgs Week 5 I took only breakfast and light supper and walked to work every day plus a bit of exercise to realize a very heavy loss of 5kgs. Week 6 I only took heavy breakfast daily and maintain a thorough exercise and walking every day to most places. I realized 6kgs loss cumulatively. D. Conclusion At the end of it all, I did not reach my goal of losing weight from 98kgs to 70kgs since my weight by the end of the six weeks was 74kgs. I managed to lose 24kgs instead of 28kgs. I think I was not able to make it since there was a time during week three when I went back to my former eating habit. I also started poorly, hence lost only a few kilos at the beginning. However, losing 24kgs in 6 weeks is worth the effort since I’m now becoming physically fit and able to sleep well and save money. I intend to continue with this routine until I reach my goal. Over my health, I believe that I need to involve more in physical exercise to become more fit in order to avoid attracting certain diseases. E. Tracking Week 1 2-28-14 Friday Breakfast: corn flakes, 1 cup of milk porridge, 4bread slices Lunch: ½ pawpaw fruit Supper: 1 bowl fried rice 3-1-14 Saturday Breakfast: corn flakes, 1 cup milk porridge, 4bread slices Lunch: ½ pineapple fruit Supper: bread with 1 bowl steamed vegetables 3-2-14 Sunday Breakfast: corn flakes, 1 cup milked tea, 4bread slices Lunch: 1 piece of mango Supper: ¼ kg beef with steamed vegetables 3-3-14 Monday Breakfast: boiled egg, fruit juice, 4slices of bread Lunch: ½ bowl pudding Supper: 2 fried eggs,bread 3-4-14 Tuesday Breakfast: glass of milk, 4slices of bread Lunch; ½ bowl of pudding Supper: steamed vegetables, rice 3-5-14 Wednesday Breakfast: glass of juice, 4slices of bread Lunch: ½ bowl pudding Supper: 1/4kg beef, vegetables and bread 3-6-14 Thursday Breakfast: corn flakes, cup of coffee Lunch: ½ bowl pudding Supper: fish with steamed vegetables Week 2 3-7-14 Friday Breakfast: glass of milk, 4 slices of bread Lunch: skipped Supper: ¼ chicken, steamed vegetables 3-8-14 Saturday Breakfast: a cup of porridge, piece of cake Lunch: skipped Supper: bowl of beans with rice 3-9-14 Sunday Breakfast: boiled potatoes, glass of milk Lunch: ½ bowl pudding Supper: spaghetti, fried eggs 3-10-14 Monday Breakfast: sausages, glass of milk, 4 slices of bread Lunch: ½ bowl pudding Supper: fish, bread, glass of juice 3-11-14 Tuesday Breakfast: 2 eggs, 4slices of bread, 1 cup of coffee Lunch: ½ bowl pudding Supper: spaghetti, fried eggs 3-12-14 Wednesday Breakfast: cup of porridge, bread Lunch: ½ bowl pudding Supper: ¼ chicken, potato chips 3-13-14: Thursday Breakfast: a cup of porridge, 2slices of bread Lunch: ½ bowl pudding Supper: pork, bread Week 3 3-14-14 Friday Breakfast: corn flakes, 1 cup of milk porridge, 4bread slices Lunch: ½ pawpaw fruit Supper: 1 bowl fried rice 3-15-14 Saturday Breakfast: corn flakes, 1 cup milk porridge, 4bread slices Lunch: ½ pineapple fruit Supper: bread with 1 bowl steamed vegetables 3-16-14 Sunday Breakfast: corn flakes, 1 cup milked tea, 4bread slices Lunch: 1 piece of mango Supper: ¼ kg beef with steamed vegetables 3-17-14 Monday Breakfast: boiled egg, fruit juice, whole loaf of bread, full chicken, Lunch: ice cream, pizza, chicken, 2 glasses of milk Supper: 12 fried eggs, 3 packets of chips, full chicken 3-18-14 Tuesday Breakfast: glass of milk, 4slices of bread Lunch; ½ bowl of pudding Supper: steamed vegetables, rice 3-19-14 Wednesday Breakfast: glass of juice, 4slices of bread Lunch: ½ bowl pudding Supper: 1/4kg beef, vegetables and bread 3-20-14 Thursday Breakfast: corn flakes, cup of coffee Lunch: ½ bowl pudding Supper: fish with steamed vegetables Week 4 3-21-14 Thursday Breakfast: glass of milk, 4 slices of bread Lunch: skipped Supper: ¼ chicken, steamed vegetables 3-22-14 Friday Breakfast: a cup of porridge, piece of cake Lunch: skipped Supper: bowl of beans with rice 3-23-14 Saturday Breakfast: boiled potatoes, glass of milk Lunch: ½ bowl pudding Supper: spaghetti, fried eggs 3-24-14 Sunday Breakfast: sausages, glass of milk, 4 slices of bread Lunch: ½ bowl pudding Supper: fish, bread, glass of juice 3-25-14 Monday Breakfast: 2 eggs, 4slices of bread, 1 cup of coffee Lunch: ½ bowl pudding Supper: spaghetti, fried eggs 3-26-14 Tuesday Breakfast: cup of porridge, bread Lunch: ½ bowl pudding Supper: ¼ chicken, potato chips 3-27-14: Wednesday Breakfast: a cup of porridge, 2slices of bread Lunch: ½ bowl pudding Supper: pork, bread Week 5 3-28-14 Thursday Breakfast: beans, rice, glass of juice Lunch; skipped Supper: fish, bread, glass of juice 3-29-14 Friday Breakfast: 4 slices of bread, glass of milk, Lunch: skipped Supper: fried eggs, bread, steamed vegetables 3-30-14 Saturday Breakfast: 2 sausages, a glass of milk, 4 slices of bread Lunch; skipped Supper; beef, bread, juice 4-1-14 Sunday Breakfast: peanuts, breads, milk Lunch: skipped Supper; boiled potatoes, rice, glass of milk 4-2-14 Tuesday Breakfast: humbugger, juice, corn flakes Lunch: skipped Supper; chicken, rice, glass of juice 4-3-14 Wednesday Breakfast; sausages, 4slices of bread, milk Lunch: skipped Supper: fish, bread, glass of juice 4-4-14 Thursday Breakfast; glass of milk, 4slices of bread, 2 eggs Lunch: skipped Supper: fish, bread steamed vegetables Week 6 4-5-14 Friday Breakfast: rice, beef, glass of milk Lunch: skipped Supper: skipped 4-6-14 Saturday Breakfast: corn flakes, piece of cake, pizza, glass of juice Lunch: skipped Supper; skipped 4-7-14 Sunday Breakfast: fish, bread, glass of juice Lunch: skipped Supper: skipped 4-8-14 Monday Breakfast: glass of milk, cookies, 2 eggs Lunch: skipped Supper; skipped 4-9-14 Tuesday Breakfast; beans, rice, juice Lunch: skipped Supper: skipped 4-10-14 Wednesday Breakfast: ¼ chicken, potato chips and glass of juice Lunch: skipped Supper: skipped 4-11-14 Thursday Breakfast: a glass of juice, piece of cake and slices of bread Lunch: skipped Supper: skipped 4-12-14 Friday Breakfast; Lunch: skipped Supper: skipped Chart showing weight loss per week (kgs) Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Weight loss (kgs) 2 4 3 4 5 6 Works Cited Joseph, Range. "Lossing Weight and Reducing Food Cravings." The Old Farmers Almanac (2013): 1-4. Ravneet, Kaur. "Power Diet for Quick Weight Loss." The Times of India Journal (2009): 1-2. Tim, Kenny. "Weight Reduction: How to Lose Weight." Health Informtion Journal (2013): 1-5. Read More