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Which of the folowing health goals have you tried to succeed at but haven't...
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Eat healthier |
Reduce cholesterol |
Control blood pressure |
Control / manage my diabetes/ elevated glucose |
Manage underlying heart disease |
Quit smoking |
Reduce/quit alcohol consumption |
Drink more water |
Sleep more |
Reduce stress |
Eat less restaurant foods | |
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The above health goals are all simple goals that each of us at some point or the
other has tried in life.
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So, What do most of us do?
In the first two weeks of January, we loudly announce the health goal to ourselves,
however without making any concrete plans on how we plan to achieve it nor making
changes to a lifestyle that caused the problem in the first place.
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We start off strong, but then our daily habits and routine kick in and we eventually
drop the health goals 1 by 1 and feel miserable about it.
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The solution:
If you would like to set up 1 or 2 health goals...
Start by writing them down... The key point here is planning and setting the stage
for you to make them happen. Just telling yourself you have set a health goal is
setting yourself up for failure because if you dont change your routine to accomodate
this new plan - you will never succeed
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Anjali's Story
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Let's look at Anjali's story...
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Anjali a moderately active 26 year old city girl had trouble keeping
the weight off around her lower body. Last year, she needed to reduce 8 - 10 kg
over a 6 - 8 months period for her brothers wedding. She also wanted to increase
her exercise levels from being moderately active to becoming very active and to
reduce her incessant smoking. Her total cholesterol was around 200 and she knew
she needed to change her bad habits of eating out and ordering dinners in. Her biggest
weakness was desserts.
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How her NutritionVista dietitian set her up for a lifestyle change.
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- Assessed her current health, risks and needs
- Set and wrote down Anjali's short term and long term health goals - defined her
goals clearly.
- Set a realistic timetable based on her work and home timings
- Made a customized menu plan and lifestyle plan that catered to her tastes
- Guided her throughout the process with constant reminders.
- Kept Anjali focused on completing her mini health goals.
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Starting Weight
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57.00 kg
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Current Weight
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72.00 kg
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Goal Weight
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60.14 kg
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Set Plan
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Lose 0.5 kg per week
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Daily Calorie Budget
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1400 Calories
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Current activity level
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Moderately Active
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Total Minutes I exercised in the past seven days
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150 Minutes
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Total minutes I want to exercise each week. 150-225 minutes
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ACSM Guidelines recommend 30 minutes of moderately intense exercise, five days a
week (150 minutes) This may be increased to 200 - 300 minutes a week. For any weight
loss to occur a minimum of 20 minutes of moderate exercise, 5 times a week should
be undertaken.
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Reduce cholesterol
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Reduce smoking
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Eat in more. When eating out choose healthier, eat smaller portions
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Lose 1/2 kg per week with modified low calorie menu plan
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Increase exercise from 150 to 225 minutes per week
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Reduce smoking from 12 cigarettes to 6.cigarette
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Try & cook 2 nights a week. When eating out choose healthier, eat smaller portions
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Anjali's Goals Results:
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After six months Anjali had lost only 4 kg, but her WHR had improved (her waist
and hip size had reduced), as had her cholesterol which was down to 190 mg/dl. She
had also reduced her smoking from 10 - 12 cigarettes a day to around 6 a day and
down to smoking only 2 - 3 over the weekend.
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Let us help you set mini goals after we have analyzed what your health parameters
are currently and what your body needs for better health.
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NutritionVista is a company specializing in helping you manage your health through
a clinical nutrition, behavior & lifestyle modification program.
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To set your health goals you need to select a clinical nutrition care program
- The registration page will guide you on to your assessment process and then on
to setting health goals.
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