Wellbeing Goal by My Phung

Goal

myphung131107 — 2025-03-13 23:53:08 UTC

Keeping the body healthy is very important and necessary for a good life. Therefore, I have set a goal to lose 0.2 kg per week to improve my physical health. My goal is to have a healthy body to carry out daily activities in the best way. To achieve this goal, I will eat healthily, reduce my serving sizes, exercise, and maintain good habits such as drinking enough water every day and going to bed early.

About my goal

myphung131107 — 2025-03-14 00:16:13 UTC

My goal is to lose 0.2 kg per week to improve my health and have a strong, healthy body. I do not focus on losing weight quickly but rather on a long-term, sustainable process. The reason I chose 0.2 kg as my target is that it is a reasonable number. I have never considered losing weight before, but with the desire to have a healthier body, this is a gentle starting point to help my body adapt to changes. Setting a goal that is not too high reduces pressure, allows me to enjoy the process of improving my physique, and helps me understand my body in a simple and effective way. My goal will not only improve my physical health but also benefit my mental health. As I gradually lose weight, I feel lighter and more energized. Maintaining a healthy diet and exercising helps me reduce stress, improve my mood, and increase my confidence. This goal is not just about being healthier, but also about feeling happier and more positive in my everyday life.

Plan

myphung131107 — 2025-03-14 00:18:03 UTC

To achieve the goal of losing 0.2 kg per week, I will focus on three main factors:

Diet: Eat healthily, control serving sizes, and drink enough water every day.
Exercise: Go to the gym with friends. Not only does this help maintain my goal, but it also improves my relationships. I feel more comfortable working out with friends rather than going alone. I will also look for workouts on YouTube, like cardio or full-body fat-burning exercises, to train at home. I choose these workouts because they help burn calories effectively, are convenient, and can be done at home without any equipment. This makes it easier for me to stay consistent with my exercise without spending time going to the gym.
Maintaining good habits: Sleep early and wake up early. (Instead of staying up late doing homework or using phone, I will sleep early to have more energy for the new day, ensuring enough sleep to reduce stress and support my goal).

Getting Used to a New Routine and Healthy Eating.

myphung131107 — 2025-03-25 04:37:08 UTC

In the first week, I focused on eating healthy and building good habits to start my weight loss journey. I tried to eat better, eat just enough to feel full, and avoid greasy or sugary foods. Besides that, I made an effort to sleep early so I could have more energy for the next day. I also paid attention to drinking enough water every day to keep my body healthy and avoid feeling tired.

Healthy eating.

myphung131107 — 2025-03-25 04:48:48 UTC

Because my old eating habits mostly involved fast food and greasy foods, I often ate whatever I wanted without thinking about nutrition. While this didn’t make me gain weight quickly, my body felt unhealthy, tired, and low on energy. Eating too much greasy food also causes fat to build up, especially around the belly. So, in the first week, I switched to a healthier diet, eating foods with less oil and fewer spices. However, since I don’t eat vegetables, I couldn’t include them in my meals, except for ones like cucumber, lettuce, or cabbage. Instead, I focused on eating lean meat, chicken breast, and fruits to get the nutrition my body needed. Eating healthily helps me provide enough nutrients and energy, supports a healthy body, and improves my overall health. Eating less oily food and spices also helps reduce belly fat and maintain a stable weight.

Some pictures of meal.

myphung131107 — 2025-03-25 04:57:57 UTC

I think eggs can help with weight loss, so I added them to my diet. They are a good source of protein and help me feel full longer, which helps control my hunger. I don’t really like eating bland food, probably because I’m used to eat food with a lot of spices. Usually, dishes with spices make the food tastier and easier to eat, so I’ll try to adjust my taste to fit my goal.

myphung131107 — 2025-03-27 08:20:03 UTC

For this meal, I added a small bowl of dipping sauce to make the food taste better and easier to eat. This helps me get used to eating less seasoning while still enjoying my meal. But I try not to use too much so it doesn’t affect my weight loss goal.

Daily Habits

myphung131107 — 2025-03-27 08:22:50 UTC

For my daily habits, I drank about 2-3 bottles of my 1L water bottle. I know that drinking enough water helps my body work better, supports digestion, improves my skin, and keeps me full longer, reducing snack cravings. Besides that, I also try to sleep early every day, usually around 10-11 PM. Getting enough sleep gives me more energy for the next day, helps me feel better, and also supports my weight loss.

Weight

myphung131107 — 2025-03-31 23:57:03 UTC

At first, I weighed 49.55 kg, and I set a goal to lose 0.2 kg per week to have a healthier body. I will weigh myself again after each week of following my plan.

Weight

myphung131107 — 2025-04-01 00:11:07 UTC

This is my weight after one week of following a healthy diet. My goal was to lose 0.2kg, but I did even better and lost 0.4kg in the first week. This gives me more motivation to keep up my healthy eating and daily habits in the next weeks.

Reflection

myphung131107 — 2025-04-01 00:18:07 UTC

After one week of following a healthy diet, I lost more weight than my goal. I think this is a good start for my journey to a healthier body. By eating healthy and drinking enough water,I noticed positive changes in my physical health, like feeling lighter, having more energy every day, and less bloating at night. Also, I’m getting used to eating food with less seasoning and controlling my portion sizes better. Since this is the first week, I focused only on my diet and healthy habits. It wasn’t too hard, but I still need time to adjust. Next week, I will start exercising to support my weight loss and improve my health even more.

Plan for week 2

myphung131107 — 2025-04-01 00:24:10 UTC

In the second week, I will continue with my healthy diet and drinking enough water. On top of that, I will start looking for workouts on YouTube to support my weight loss and improve my health. I will choose exercises like cardio or full-body fat-burning workouts, which are easy to do at home and will help me reach my weight loss goal faster. Combining healthy eating and exercise will help me feel stronger and have more energy each day.

Meal

myphung131107 — 2025-04-01 03:07:17 UTC

I will continue my healthy eating habits this week, eating the vegetables I can have, like cucumber, lettuce, and cabbage. On top of that, I will keep controlling my portion sizes and drinking enough water every day to support my weight loss. Even though I can't eat many types of vegetables, I will try to add other foods to make sure my body gets enough nutrients.

Exercise

myphung131107 — 2025-04-01 03:11:32 UTC

I have started looking for workouts and practicing them at home. I spend about 30 minutes to 1 hour each day (3-4 days each week) doing these exercises. This helps me stay active and supports my weight loss goals while fitting into my daily routine. I’m focusing on easy-to-do exercises that don’t require equipment, so I can stay consistent without needing to go to the gym.

Challenge

myphung131107 — 2025-04-01 04:05:46 UTC

However, following the diet plan strictly is quite difficult for me. Therefore, I will allow myself a few cheat days to eat what I like. This helps me feel more relaxed and enjoy the weight loss process. This is the biggest challenge for me, as I have to control my cravings and not let them affect my goals too much.

myphung131107 — 2025-04-01 04:09:57 UTC

I have researched and used the Calories app to track the calories I consume and burn each day. This app helps me know how many calories I need to eat in a day and also lets me note down how much water I have drunk, helping me manage my diet and keep healthy habits.

Weight

myphung131107 — 2025-04-01 04:26:00 UTC

This is my weight after the second week. This week, I lost 0.25kg, which is right on target with the goal I set. Even though I haven’t lost much yet, I believe that with persistence, I will reach my long-term goal.

Reflection

myphung131107 — 2025-04-01 04:27:47 UTC

This week, I lost less weight compared to last week. Although I still met my target, it made me feel a bit disappointed. I realized that my body may have gotten used to the diet from last week, so even though I combined it with exercise, the weight loss was still less than before. This reflects the physical of my health, where my body adjusts to new habits, and weight loss slows down as the body becomes more efficient. Also, I allowed myself to have some cheat days this week, thinking that the exercise would balance it out. Because of this, I lost less weight than expected. However, I really enjoy exercising, it helps me relieve stress which touches on the mental and emotional . Even though I’m a bit lazy to work out every day, I feel happy when I see the results. I think next week I will avoid overeating to achieve better results.

Plan for week 3

myphung131107 — 2025-04-01 04:47:48 UTC

In week 3, I will still focus on healthy eating and exercise. Besides working out at home, I will try going to the gym to change things up and try new exercises. I think changing the workout environment will make me more motivated and excited to keep exercising. I hope combining home workouts and gym sessions will help me reach my goals better.

Eating

myphung131107 — 2025-04-08 11:25:14 UTC

In week 3, I still follow a healthy eating plan like the weeks before. I eat foods that are low in oil and spices, like lean meat, chicken, fish, and fruits. Sometimes, I also eat beef because it gives me protein. I try to drink enough water every day and eat dinner before 7 p.m. to help my body digest better. I want to keep this routine to get closer to my goal.

myphung131107 — 2025-04-08 11:25:45 UTC

When I feel like snacking, I eat oats with milk and strawberries. This helps me feel full, gives me fiber and vitamins, and doesn’t stop me from reaching my weight loss goal.

myphung131107 — 2025-04-08 11:30:03 UTC

I choose to eat grapes when I want something sweet because they have natural sugar. Grapes help me avoid unhealthy snacks. They also have a lot of water and vitamins, which are good for my body and don’t affect my weight loss.

Exercise

myphung131107 — 2025-04-08 11:40:43 UTC

I tried going to the gym one day this week to experience the new workout environment with my friends. We tried walking fast on the treadmill, doing light weight training, and some simple exercises for legs and abs as suggested by my friends. However, I felt the gym was a bit loud and crowded, making it hard for me to focus. I also wasn't used to using the machines, so I felt a bit awkward and uncomfortable. Therefore, I think I will continue working out at home – where I feel more confident and comfortable.

Exercise

myphung131107 — 2025-04-08 11:58:20 UTC

I continued working out at home 2-3 days a week, each session lasting around 30-40 minutes. However, the frequency of my workouts decreased compared to the previous week. The reason was that I had to spend more time on studying and other tasks, which made it harder to keep up with my workout routine. Still, I made an effort to maintain the habit of exercising and adjusted my schedule to ensure I didn’t skip workouts. This was also a new challenge for me in the final week, as I needed to better manage my time to balance studying and physical training.

myphung131107 — 2025-04-08 12:02:57 UTC

I still allowed myself one cheat day, as I believe it’s essential in the weight loss process. Cheat days help me avoid feeling too pressured by having to cut out the foods I enjoy. However, after learning from last week, I decided to limit it to just one day of eating freely to prevent my weight loss from stalling. This way, I can still enjoy my favorite foods without affecting my progress.

myphung131107 — 2025-04-08 12:09:19 UTC

This week, I continued using the Calories app to track my calorie intake and water consumption. The app helps me easily monitor the calories I need to consume and maintain a healthy eating habit. Recording this information also allows me to track my weight loss progress and adjust my diet when necessary.

myphung131107 — 2025-04-08 12:14:13 UTC

I went from 48.9kg to 48.65kg this week.

Reflection

myphung131107 — 2025-04-08 12:20:55 UTC

This week, I lost 0.25kg, which is in line with the goal I set, although it's not as high as I expected. However, I’m still satisfied because I reached my goal. I think the combination of exercise and healthy eating this week worked well. However, the weight loss wasn’t as much, possibly because my body is starting to adjust to the changes in diet and exercise, so the weight doesn't drop as suddenly as before. Still, I can see that the actions I took this week have been effective. It makes me feel proud of my efforts, and I believe I’m getting closer to achieving a healthier body.

myphung131107 — 2025-04-08 13:03:41 UTC

After 3 weeks of trying to lose 0.2kg each week for a healthier body, I have lost a total of 0.9kg. I also noticed some positive changes in my body, like feeling lighter and having more energy. Each week brought new lessons, and I feel I’ve grown a lot during this journey.

In the first week, I focused on healthy eating with foods like chicken breast, eggs, and vegetables. In week two, I started working out at home while keeping the same healthy eating habits. By week three, I added new foods like beef and oatmeal to my diet and continued my workouts. I also made sure to drink enough water and get enough sleep, which helped me feel better and supported my weight loss process.

While I got closer to my goal each week, there were still challenges. Eating healthy and reducing spices made me feel a bit bored because I was used to eating foods with more oil and spices. However, I found ways to adjust, like adding dipping sauces to my meals to make them more interesting. Another challenge was allowing myself a cheat day. I knew it could slow down my progress, but I learned to control myself and limited it to just one cheat day in the last week. This flexibility also helped me maintain my mental , as it prevented me from feeling overly restricted and allowed me to enjoy the process without too much stress.

Another issue was trying the gym, but I didn’t feel comfortable there. Luckily, I realized this early and decided to keep working out at home, which made me feel more relaxed and happy. This choice was beneficial for my emotional as it provided a stress-free environment for me to focus on my fitness goals. Although these challenges weren’t huge, they helped me understand how important it is to stay committed and adjust my plan when needed.

I’m very proud of what I’ve achieved in these 3 weeks. Not only did I reach my weight loss goal, but I also learned how to live a healthier lifestyle and keep good habits. I feel happy and excited about the process, and I believe this goal and plan are great for me. I will continue with this goal because I see how much it benefits my life.