use your imagination

A recent study at McGill University reports that the best way to improve your eating habits is to not only create an action plan but to visualize yourself following through. Participants were asked to consume more fruit for one week. One group simply set the goal to eat more fruit. The other group set the same goal, wrote it down and also visualized carrying out the specific steps needed to eat more fruit. For example, they visualized themselves purchasing fruit and eating it at particular times. While both groups ate more fruit, the group that used visualization ate twice as much. This study supports the positive effects of visualization known for years by sport psychologists and peak performers.

What is Visualization?

We all visualize whether or not we’re aware of it.  Anything you’ve wanted and received in your life first began with a picture in your mind. Think of other goals you’ve accomplished. You created the vision first.  For example, you first held the image of seeing yourself in a particular job, or driving a certain car.

Visualization is the process of deliberately using your imagination to create a mental model in your mind. The mind doesn't know the difference between what is real and what is imagined, so when you visualize your subconscious encodes this new picture as if it actually happened. This helps you build confidence, keeps your mind focused on your goal and pre-paves the way for you to intuitively move in the direction of what you want.

A Basic Formula 

Follow these steps to begin using visualization to reach your weight loss goal:

• Sit or lie down comfortably. Close your eyes. Breathe deeply for several moments to relax.
• Now, picture yourself at your goal weight or a weight you can easily see yourself reaching.
• Notice the feelings and sensations associated with this image. For example, see yourself walking along a street feeling confident as you move your body with ease.
• After three to five minutes, gently open your eyes. Continue longer if you prefer.

It’s important to be in a quiet space with no distractions so you can calm your mind and relax your body. The more deeply relaxed you feel the greater your ability to internalize the images.

We all imagine in different ways. Some people are more visual, others more kinesthetic. If you’re unable to “see” a clear mental picture, that’s OK. Just get a sense of the experience in whatever way feels natural to you.

Connecting with your feelings as you visualize strengthens its effects. For example, feel that sense of confidence at reaching your goal weight. Commit to a daily practice, perhaps visualizing as you lie in bed in the morning or before falling asleep at night.