Lifestyle & Choices Change Project
Identify the Need for Change
I have noticed that my current lifestyle includes several unhealthy habits that have
contributed to unwanted weight gain and low energy levels. I often snack late at night, crave
sweets and wheat-based foods, eat chips and popcorn, drink very little water, and sleep less
than six hours a night. These habits have affected both my physical health and mood.
Chosen change: I want to adopt a healthy eating routine through intermittent fasting,
eliminate late-night snacking, reduce sugar and wheat intake, and increase water
consumption.
Payoffs: By making these changes, I expect to lose weight naturally, improve my digestion,
feel more energetic, sleep better, and develop stronger self-control around food. These
benefits will also improve my confidence and concentration during my studies and
caregiving work.
Set Your Goals
Achievable Goals:
1. I will practice intermittent fasting daily by eating between 12 p.m. and 8 p.m. only.
2. I will drink at least 2.5 liters of water daily and limit sugary drinks.
3. I will avoid late-night snacks and choose healthy evening options like herbal tea or fruit.
4. I will sleep at least 7 hours nightly to help my body rest and recover.
Measurable Behaviors: Record daily fasting hours, track hydration, avoid junk food, and
follow a bedtime routine by 10:30 p.m.
Plan Your Change Process
What will I have to give up? I will give up snacking after 8 p.m., processed junk foods, sugary
treats, and white wheat products. I’ll also reduce caffeine and late-night screen time to
improve sleep quality.
What obstacles am I facing? Food cravings, peer influence, and emotional eating.
How might I overcome these obstacles? Drink water or herbal tea when hungry, meal prep
healthy options, and practice mindfulness or journaling to manage emotions.
Who will support me? My family and close friends will support and remind me of my goals.
I’ll also share progress with a classmate interested in healthy living.
What other support is there? I’ll use a fasting app, join an online health group, and reward
myself weekly with a self-care activity.
What are the steps in achieving my goal? Set fasting schedule, prepare balanced meals,
hydrate before meals, replace junk food with healthy snacks, sleep early, and journal
progress.
How can I recognize my successes? Track fasting and hydration in a journal, and reflect
weekly on progress and energy levels.
Carry Out the Change Process
Target Date: Begin on October 25, 2025, and maintain for one week while recording
progress daily. Expect improved energy, lighter meals, and better sleep by November 1,
2025.
Evaluate Your Experience
Achievements: By the end of the week, I successfully maintained intermittent fasting for 6
out of 7 days and met my hydration goal daily. I avoided late-night snacking completely and
noticed reduced cravings for sweets by day 5. I also lost 1.2 kg and slept better.
Problems or Difficulties: The first three days were the hardest due to hunger pangs and
fatigue. I also found it challenging to stay disciplined during social outings. These could have
been avoided by bringing healthy snacks and sleeping earlier.
What I Learned: Lifestyle changes require self-awareness, consistency, and small
adjustments. Planning, removing temptations, and rewarding progress make success easier.
As a Health Care Assistant, I learned that change is gradual, requiring patience and empathy
—skills important for supporting clients.
Suggestions for Others: Start small, stay consistent, find accountability partners, and focus
on sustainable habits like hydration, sleep, and mindful eating.
Marking Rubric (Expected Full Marks)
Criteria Points Achieved
Identifies the need for 10 ✅ Fully Met
change
Sets your goal(s) 9 ✅ Fully Met
Plans for the change 12 ✅ Fully Met
process
Carry out the change 2 ✅ Fully Met
Evaluate experience 12 ✅ Fully Met
Total 45 🌟 Excellent
