Let’s face it, staying on track with your diet is hard. You can have willpower for 23 hours, 59 minutes and 30 seconds in a day, but if in the other 30 seconds you decide to devour that easily-available slice of pizza or doughnut or some other high glycemic food loaded in calories, you can undo a lot of the progress you made in the previous hours of determination.
So how can you stay focused on weight loss all the time and not just some of the time? What if you found out that dedicating just 70 seconds per day, about the length of two TV commercials, to visualizing the reality of your weight loss goals could make it considerably more likely that you will achieve your desired result?
Well, this reality is true. Studies have shown that merely visualizing your desired reality makes success more likely. In what is now a famed experiment, an Australian psychologist divided basketball players into three groups for a 20-day study. The first group spent 20 minutes per day practicing free throws. The second group didn’t practice shooting free throws and instead only visualized making free throws for 20 minutes per day. The third group did not practice shooting nor did they visualize making free throws. The result? Participants from the study who only visualized making free throws improved their shot percentage by nearly as much as the group that actually practiced shooting each day.
How to Visualize Weight Loss
The key to visualization is details, details, details. Follow these techniques for weight loss visualization:
Relax. It’s important to be in a quiet, calm setting and state of mind when practicing a visualization technique. Do your best to create an environment through which it is possible to relax and feel calm. First thing in the morning or just before bed can be a good time to practice visualization away from the chaos of the day. Relax your face, relax your arms, your legs. Set the tension aside for a moment.
Sit upright. Visualization is a working practice. You are actively engaging and focusing your thoughts in a particular direction. This work is best done sitting up in a relaxed but upright posture.
Imagine specific things. In visualizing weight loss, imagine very detailed aspects of what it will be like to be at your target weight. Think about what it will feel like to have an absence of excess belly fat. Picture what it will be like to slide into a pair of jeans sized for your target weight. Visualize what it will feel like to no longer be out of breath after walking up a flight of stairs or carrying in groceries. Imagine the feeling of confidence you will have walking into a social setting where upon you will be complimented on your new shape. There are no rules for goal visualization so focus on whatever it is that brings you satisfaction.
Know that this fantasy can become reality. During goal visualization, it’s important to maintain an awareness that these fantasies can become real. Having a tiny waistline is not an unrealistic objective for you. Given sufficient time and calorie reduction, weight loss is inevitable. The purpose of the visualization technique is to keep your mind focused on the benefits of what life will be like when you achieve your goal. This makes it less likely that you will stray from making the choices that need to be made in order to achieve your weight loss goal.
70 Second Approach
The best thing about an effective visualization for weight loss practice is that it needn’t take up much of your time. Literally for only the span of about two TV commercials, you can unlock the proven visualization benefits for your weight loss goals. Spend just 70 seconds per day visualizing details of your desired weight loss outcome. That’s it. You owe it to yourself to reach your weight loss goals. Enough with the misery and disappointment.
Can you commit right now to a new daily practice of just 70 seconds of visualizing what it will be like to feel lighter and look healthier? All you have to do is dedicate barely more than a minute of your day to immersing your imagination in thoughts of the positive benefits of your weight loss. That doughnut won’t stand a chance when your mind is aligned towards its destination through this new daily weight loss visualization practice.