In the first few vlogs I talked about my favorite foods of the week, or my favorite tools. But this week I wanted to talk about 5 insights, or things that I have learned so far on this journey.
1. The first one is portion control. At first I was wondering why I was showing such slow progress when I was indeed eating healthy foods and walking 30 minutes a day. I then realized that in addition to eating healthy foods I also needed to watch my portion sizes. I have read that a good rule of thumb is to compare your food intake (portions) to the size of your fist. This should satisfy without stretching the stomach. So what I have began doing to simple using a child size plate rather than a large one. This some "tricks the mind" into making you feel full faster. It sounds strange but it really works. Also I should point out that I have began to chew my food slower and sip water between bites. This not only aids in digestion, but it also give the brain time to catch up to the stomach, meaning to realize you are already satisfied.
2. The second insight is meditation and visualation. You attract what you think about all the time, so be aware of thoughts and try to counteract negetive thoughts with positive ones and try to surround yourself with positive and like-minded people. Being aware of what your are thinking about all day is not always easy, but if you practice meditation and visuation exercises it will get easier. To meditate, find a nice quiet room where you wont be distracted and just focus on your breathing. Relaxing music also helps. Once your mind has quieted down, began to visualize yourself the way you want to be once you have acheived your goals. Paint a clear and vivid image. Then imagine yourself merging the present you with the future you. Feel how good it feels to have have reached your goal. Experience it. Its not easy to do at first, but trust me it does get easier.
3. The third thing is to not strive for 100% perfection. You will only set yourself up for frequent periods of frustration and disappointment. Instead, just remember the 80/20 rule. If what you do 80% of the time is positive behavior towards your goal, than you will see results. If I have a craving, I wont deprive myself. But I wont go out on a full on binge either. Learning not to beat myself up over eating a peice of chocolate has not only saved my sanity, it has saved me from giving up on myself.
4. Number four is: Dont underestimate the power of support groups. This goes back to number two and surrounding yourself with positive, like-minded people. They will help you to become motivated, stay focused, be inspired, and keep ontrack with your goals. When you start to see other people succeed it gives you that boost of inspiration that you need to keep pushing foward. For anyone out there trying to get healty, fit and in-shape... I highly reccomend joining a support group.
5. And last but not least, wake up earlier. According to Forbis, studies have shown there to be a correlation between rising early and success. Early rises are more pro active, and less likely to skip breakfast or a workout. Womens Health magazine report a 2012 study from Emotion Journal that shows early risers to be more positive minded that late sleepers. Early risers are happier, healthier, and overall more optimistic.
So those are my five insights! I am going to post my week 4 video blog tomorrow. I will be taking my waistline measurements and also share some wonderful news. Click here if you are interested in checking that out. That's all I have for today. I'll be back here next week with my updated progress. Take care & be healthy.
P/s... This weeks weight in was 170.1. Thats 5 lbs less than when I started!
-Stephanie
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