A Personal Experiment with an Improved Diet

Abstract

I have been wanting to change my eating habits for quite sometime. According to the “Real Age Test”, my overall health age is thirty. I am only twenty-one years old. From taking in those results, I knew I needed to change. I have a big sweet tooth, and I knew if I cut out all the processed sugar I was eating out of my diet, I would be in much better shape with my physical, mental and emotional well being. Attached essay there will be a chart where I keep track of my eating through out the day for five days.

End On my first full day of not eating sugar, my body was craving the processed sugar that I have been eating all day. I almost cheated because my family just have made a home made Italian dessert that has been in my family for 4 generations. I did not give in through and I was super proud of myself. The following morning, I woke up and as soon as my feet hit the floor, I felt lighter and not as grumpy as I usually feel. I walk myself to the kitchen and found myself reaching for Greek yogurt and berries, rather than my typical scrambled eggs with cheese with a piece of toast. Given this is only day one going onto day two without sugar, I figured I would reward myself with little treats that would benefit my self image, rather then eating something that could give me life long health problems that can put me at risk in my elder years. Also, I found myself having a lot more energy through out the second day.

I was reading a peer review article and found some interesting information and the results are shocking because processed sugar is the main cause for obesity.

“Obesity continues to be an epidemic in college students, yet research is warranted to determine whether obesity increases the likelihood of risky health behaviors in this population. Purpose: The purpose of this study was to examine the association between body mass index (BMI) and health behaviors in college students” American Journal of Health Education, 47(1), 32-41

End of day two beginning of day three without sugar, I am feeling great. I am finding myself to have a lot more energy through out the day. I even made time in day three to clean and organize my closet and room and getting an early start on some homework that was due next week. Also I usually get really tired after a day of class and go home and sleep. But with putting all these good foods in my body and staying away from sugar while working out regularly. My focus levels have really improving. I have noticed a changed in my social experiences and being a lot more interactive with the people that surround me. Lastly, I used to get headaches when I ate too much sugar, so I don’t have the “sugar high” anymore. As far as my smart goals are concerns

Specific- Making sure I am not buying sugar and keeping it inside my house, so I don’t feel like I need to eat it before it goes bad.

Measurable- I think there is not desired time frame, I need to adapt this lifestyle.

Achievable- Make sure I’m not going over board when I don decide to treat myself.

Example: Having one scoop of Ice cream instead of two at night.

Realistic- I’m human, not going to be perfect, learning to forgive myself when I do have a treat.

Timeline- Like I said no specific timeline, this is a recipe for a better lifestyle for me.

“This study evaluated the effects of a goal setting intervention on aerobic fitness (AF) in 6th to 8th grade students. Method: Students at the intervention school received a lesson on SMART goal setting.” Journal of Teaching in Physical Education,

Beginning of day four ad five, I was feeling very crampy and light headed, but not because of the of the lack of process sugars in my body but I have started my period. At this rate, my body was really craving some chocolate. I did break down and ate a chocolate bar, but instead of eating the whole bar, I only ate half of the bar and I was satisted with myself. So even though I did break my five days without sugar, I did experience a change in my body and that was that the amount of sugar I wanted in my body to be satisfied almost diminished by half of the intake I used to eat.

“Part of a special issue on binge eating. Binge-eating behavior is frequently thought to be the result of energy restriction and dietary restraint, but evidence is growing that recurrent eating binges could be a behavioral mechanism in the expression of familial obesity and might therefore come before the onset of dieting.”. Addictive Behaviors, 20733-745.

In conclusion, I feel that If I use all my methods I have read about and the smart goals I have planned and written out myself. Then, I will be in good shape to overcome further obstacles that may come in the way. I know that this lifestyle change is not ears, I have experienced first hand. But, If I want to live a longer healthier life, I needed to make this change.