Document a key health behaviour in a Diary Health Behaviour I wish to Change. A reflection on my health behaviour change journey

targeted towards achieving and maintaining weight reduction.

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Abstract

Fortunately, I was always well-aware of the benefits of eating healthy diet and

exercising regularly. However, sustained commitment towards adopting the healthier lifestyle

was lacking, termed self-liberation in the literature (Romain 2014, p. 262). Of course, there

were numerous short-term, intangible costs associated with my changed lifestyle–unable to eat

my favourite food, inability to spend quality time with my friends in my favourite restaurant

over dinner almost every alternate day, an abrupt end to binge drinking parties during the

weekends, eating a relatively bland diet rich in dietary fibres, forced to walk at least 2 miles a

day irrespective of competing priorities, drinking plentiful of water irrespective of whether I

am thirsty or not and thus staying optimally hydrated, to name a few. However, I was able to

gradually offset most of these short-term costs by adopting the change management process

through counter-conditioning (substituting the behaviours that are undesirable), helping

relationships (seeking support from the community), reinforcement management (rewarding

myself on a regular-basis for implementing the change process successfully), self-liberation

(embarking on this change journey and remaining committed to the change process), and

stimulus control (removing all direct and indirect incentives for unhealthy habits). Notably, my

approach was evidence-informed (Stumpf 2013, p. 24).