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    Junk Unhealthy Foods. I Have Been Practising The Habit of Eating Junk Foods Since I Was Small and

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    M. Amebari Nongsiej
    The document discusses selecting a health behavior to change. It notes that while some behaviors like eating better and exercising are easy to do more of, others like smoking, eating junk food, or drinking too much are harder to do less of. It prompts selecting a behavior to change and tracking it over time. The respondent chose to change their eating of junk food, which they have struggled to reduce previously. They note the negative health impacts of junk food and their plan to change this behavior through tactics like examining cravings, staying hydrated, keeping healthy snacks available, and avoiding buying junk food.

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    Junk Unhealthy Foods. I Have Been Practising The Habit of Eating Junk Foods Since I Was Small and

    Uploaded by

    M. Amebari Nongsiej
    16 views3 pages
    The document discusses selecting a health behavior to change. It notes that while some behaviors like eating better and exercising are easy to do more of, others like smoking, eating junk food, or drinking too much are harder to do less of. It prompts selecting a behavior to change and tracking it over time. The respondent chose to change their eating of junk food, which they have struggled to reduce previously. They note the negative health impacts of junk food and their plan to change this behavior through tactics like examining cravings, staying hydrated, keeping healthy snacks available, and avoiding buying junk food.

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    Habitual changes

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    The document discusses selecting a health behavior to change. It notes that while some behaviors like eating better and exercising are easy to do more of, others like smoking, eating junk food, or drinking too much are harder to do less of. It prompts selecting a behavior to change and tracking it over time. The respondent chose to change their eating of junk food, which they have struggled to reduce previously. They note the negative health impacts of junk food and their plan to change this behavior through tactics like examining cravings, staying hydrated, keeping healthy snacks available, and avoiding buying junk food.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    16 views3 pages

    Junk Unhealthy Foods. I Have Been Practising The Habit of Eating Junk Foods Since I Was Small and

    Uploaded by

    M. Amebari Nongsiej
    The document discusses selecting a health behavior to change. It notes that while some behaviors like eating better and exercising are easy to do more of, others like smoking, eating junk food, or drinking too much are harder to do less of. It prompts selecting a behavior to change and tracking it over time. The respondent chose to change their eating of junk food, which they have struggled to reduce previously. They note the negative health impacts of junk food and their plan to change this behavior through tactics like examining cravings, staying hydrated, keeping healthy snacks available, and avoiding buying junk food.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    We all have health behaviours that we would like change.

    Some like healthy behaviours such as


    eating better, having good quality sleep, meditating, and exercising we want to do more of, and
    some such as smoking, eating junk foods, or drinking too much, we want to do less of. Changing
    behaviours is not always as easy or straightforward as it may appear. For this project you will
    select a behaviour that you may have been thinking about changing, or have tried to change
    previously without success.

    Ans: The behaviour that I have personally selected and wanted to make a transformation is eating of
    junk unhealthy foods. I have been practising the habit of eating junk foods since I was small and
    gradually as I grow up, I come to acquire knowledge and get to know about the ill-effects of
    consuming such kinds of food.

    Since this habit has been cultivated in me right from when I was small, it is really difficult for
    me to break it. I have previously tried and I have been trying for almost 2 months now but there are
    quite a lot of barriers. Some of the barriers that I can mention here are like easy availability of junk
    foods; ignorance; fancy-taste of junk foods; habits, etc.

    A weekly baseline frequency rating of my selected behaviour (i.e eating junk foods).

    Note* Each junk item = 1

    Consequences of my selected behaviour: I am now greatly aware that continuing to eat junks will
    throw serious bad impact on my health and that I will have to face unwanted consequences.

    As per the knowledge I have acquired, junk food is very harmful that is slowly eating away the
    health of the present generation. The term itself denotes how dangerous it is for our bodies. Most
    importantly, it tastes so good that people including me consume it on a daily basis. Various studies
    show that junk food impacts our health negatively. They contain higher levels of calories, fats, and
    sugar. On the contrary, they have very low amounts of healthy nutrients.

    Junk food is the easiest way to gain unhealthy weight. The amount of fats and sugar in the food
    makes you gain weight rapidly. However, this is not a healthy weight. It is more of fats and
    cholesterol which will have a harmful impact on my health. Junk food is also one of the main reasons
    for the increase in obesity nowadays.
    This food only looks and tastes good, other than that, it has no positive points. The amount of
    calorie your body requires to stay fit is not fulfilled by this food. For instance, foods like French fries,
    burgers, candy, and cookies, all have high amounts of sugar and fats. Therefore, this can result in
    long-term illnesses like diabetes and high blood pressure. This may also result in kidney failure.

    As I have mentioned, junk food only looks and tastes good but has no positive impact on our
    health. After I have come across various studies and after learning the general and scientific health
    effects of junk food, I am dejected by the fact that I have to face unwanted consequences.
    Therefore, I want to massively transform my bad behaviour regarding this eating habit.

    If my behaviour is successfully changed, then I am sure that my present and future health status
    will be improved and that I don’t have to face such ill health consequences. My societal and familial
    life will also be improved since I will be healthier thus I will be a more valuable human asset. I will
    also be able to be an exemplary to other people especially children who are unaware of this.

    BEHAVIOUR CHANGING PLAN:

    The following points are the ways I have planned which help change my behaviour:-

    1) Analyse my desire for junk food when cravings strike. I would take a moment to ask why I
    am craving a specific food. Am I actually hungry or am I bored? I know that emotions can
    make me want to reach for junk food as well. I will examine how I am feeling and I will talk
    to someone or write about how I am feeling to deal with my emotions rather than burying
    them in junk unhealthy food.

    2) Distract myself when a craving hits. I would go for a walk, play with my pet, call a friend, or
    work on a creative project. I have learned that cravings will usually go away if I distract
    myself for about 20-30 minutes.

    3) Drink plenty of water. Water will help me feel full and will help balance my blood sugar. I
    would drink plenty of water throughout the day to keep myself from reaching for junk food.
    Staying hydrated with water will also make me less likely to reach for a any other type of
    unhealthy sugary beverage as well.

    4) Vary my food choices. Having plenty of variety in my diet will help to keep me satisfied so
    that I will be less likely to seek out junk food.

    5) Eat plenty of healthy food early in the day. The more healthy food I eat early on in the day,
    the less chance I will binge on junk food later on in the day when my willpower is lower. So I
    will start my day with a big healthy breakfast, have a healthy snack like fruit and yogurt mid-
    morning, and eat a healthy, hearty lunch.

    6) Keep plenty of healthy snacks on hand. The more healthy food that is readily available for
    me to choose from, the easier it will be for me to keep myself from chowing down on junk.

    7) Buy healthy food only. I would buy whole foods like fruits, vegetables, lean meats, milk,
    eggs, and whole grains. Selecting foods on the outer ring of the grocery store or foods with
    five ingredients or less is an easy way to make sure that I am making healthy choices.
    8) Stop buying junk food. I know that keeping junk food around when I am trying to avoid it is a
    recipe for failure. If I have lots of junk food on hand, I will be much more likely to eat it. So I
    would stop buying junk food and keep it out of my room and my house.

    ••••••••••••

    Aibianglin Thabah
    Department: BSc Psychology 2nd semester
    Registration number: F061200008

    ••••••••••••

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