The Change Plan Worksheet (w1)
Name : RUZIYANA BINTI MD. SALEH
Matric No : 3221075
Perubahan yang saya ingin lakukan adalah:
(The changes I want to make are):
The story begins when after I experienced a very drastic weight loss at the beginning of
2019. At that time it was 2 years after I underwent surgery to remove fibroids. After the
surgery, I experienced various side effects including severe bleeding and I suffered from
anemia. During that period I was unable to eat rice because I would experience extreme
stomach pain. For almost 12 months I did not eat rice and I ate a lot of sugary foods such as
cakes, sweets and sugary drinks. This is because I feel that the food gives me energy. This
behavior continued for quite some time and I believe that my body is already immune to the
behavior.
REDUCE INTAKE OF SUGARY FOODS AND DRINKS
Sebab-sebab utama kenapa saya nak buat perubahan ini adalah:
(The most important reasons why I want to make these changes are):
One of the main reasons I want to reduce my intake of sugary food every day is to
take care of my health. Even I am really noted that eating too much sugar can
contribute me to have too many calories, which can lead to weight gain and being
overweight will definitely increases risk of my health problems. Health is the key to a
better life. A happy family can also be seen through how health care is practiced in a
family. The attitude of remembering each other among family members in health care
and food and drink consumption will definitely produce a family that has a healthier
lifestyle. Although for now my health is in good condition, but I have to be more
careful about my sugar level because I have a family history of diabetes. I need to
learn to appreciate and be grateful for the blessings of health that Allah has given to
me.
Langkah-langkah yang saya rancangkan untuk melakukan perubahan adalah:
(The steps I plan to take in changing are):
Of course I have to control every type of food I take. I also need to get used to my eating
pattern at a good level. For example, I need to change my diet and also cut down on sugary
food and drinks.
The steps I plan to take in changing are :
1. Rearrange the daily diet style.
2. Practice to take heealthy meals at least 3 times a week.
3. Get a doctor to check my health level at least once in a 6 months.
Cara-cara orang lain dapat membantu saya adalah:
(The ways other people can help me are):
I really admire those who always practice a healthy diet, especially consuming food with less
sugar content. Unconsciously, I also always imitate the way they practice eating. In the
beginning I was successful but after a week I started to go back to my old ways. I will start
eating cakes that are sugary and contain cheese. In addition, I will also realize when I hear or
see the life of someone who is affected by not paying full attention to their food intake.
Among them are diabetes, obesity and heart disease. It definitely has a negative impact on
the way I think and act.
Orang yang banyak cara untuk membantu:
(Person Possible ways to help)
I never seriously thought about the consequences of my chosen behavior. Among other
things, why I state this is possible because I see that even though I often and still consume
foods and drinks with high sugar content, I am still healthy and I never get sick. Furthermore,
I thought why should I waste the opportunity to enjoy the opportunity in front of my eyes.
Saya akan tahu bahawa rancangan saya menjadi sekiranya:
(I will know that my plan is working if):
For now I still fail to raise my level of awareness to reduce my intake of foods and drinks with
high sugar content. It is possible that one day I will realize that this behavior is actually not
good when my health level is affected or I start to feel the early symptoms that interfere with
my daily life.
Beberapa perkara yang menggangu rancangan saya adalah:
(Some things that could interfere with my plan are):
Among the things that interfered with my plan to reduce my intake of sugary foods was the
indifference that still lingered in me. I will be very excited when I see a cake or a cake that I
like. This is why I still fail to change. Also, for now, I don't experience any negative effects
from the behavior. My health level is also in good condition.
