20 Tips to Start a Healthy Diet

“Some people only dream of success, other accomplish it”

1. Never say you’re going to start tomorrow. I personally know that tomorrow never dies in dieting term. Instead, be specific from the moment you start. If needed, set an actual date on your calendar.

2. An important first step is to get on the scale and see how much you weigh now, then define your goal weight (remember to aim for a healthy & reasonable weight lose)

3. Improving health should be your main goal. It was also a good motivation cause every aspect in your life can be improve by being healthy.

4. Do some research and have enough information about what food is good and what isn’t. For example, salad can be considered healthy but the dressing may contain over 30grams of fat.

5. Scale is not always the best tool for measuring your improvement. Do some measuring on your body too.

6. Have a realistic expectation. Understand that you don’t get fat over one sinful dish so don’t expect to lose weight after one bowl of salad either. There are never a quick fix.

7. Make comfortable adjustment. Whatever changes you choose, need to be sustainable for the long-term.

8. Out of sight, out of mind. Clear your home from unhealthy snacks and food – you were more likely to give in if you keep them around.

9. Invest in blue plates. Research have proven that some restaurant purposely choose red and yellow to color their restaurant as it could increase your appetite while blue was said to tone it down.

10. Take baby steps – making small gradual changes instead of all at once.

11. Stock your cupboards and refrigerator with healthy foods.

12. Expert suggest to just make one change each week so that your body can get used to it.

13. Rewards, don’t punish. Slipups will happen sometimes. And when it does, brush yourself off and get back in track.

14. Track your meals. Food diary is an essential tools (especially if you’re on calorie count diet)

15. Pay attention and be mindful while you eat, this means to avoid snacking in while watching tv.

16. Know your motivation. With a strong motivation in mind you can handle temptation better over time.

17. Get 80% full every time you eat.

18. Indulge in a treat once in a time, if you do it just a small amount it definitely won’t kill.

19. The more you eat earlier, the less you eat as the days go. This mean to never skip breakfast.

20. Setback? No big deal, as long as you get back on the right track you still have plentiful chance to a successful and healthy diet.

“Well done is better than well said”

What is Fear of Intimacy?

Love don’t create pain. Instead ATTACHMENT. EXPECTATION AND NEEDING the other are what cause us our pain

Definition

Intimacy is similar to authenticity. Both involve revealing your true-self to another person. Simple to say, fear of intimacy is your body’s natural defense system that wants to protect you from feeling betrayed, abandoned, or rejected. Those who have fear of intimacy usually have fear of allowing others become too familiar and lose interest with them. One thing to note, we lose interest in people  when they don’t pose a challenge anymore and when they can be taken for granted. Games can be boring. In games, we only want to verify our power, interest, attractiveness or self-worth.

Habits

  1. 1.      Hiding behind emotional wall
  2. 2.      Consider it over and over again before it even have the chance to start
  3. 3.      Withdrawing silently from a relationship

 

Steps to Overcome

  1. Allow yourself to feel vulnerable sometimes to talk with your special someone about what’s going on in your life and how you really feel about it.
  2. Share your discomfort and worries sometimes could make negative feelings dissipate and your fear of intimacy gradually disappear.
  3. Be Trusting. Everyone has their own special relationship with trust and usually if they have been burnt once by a former partner, then they may not share this as easily with the new one.
  4. Discover your inner strength and understand that while partners can come and go. Self-love and self-respect are two qualities that should never fade away.
  5. Developing a powerful loving adult part of yourself that don’t take rejection personally.
  6. Take personal responsibility for defining your own worth instead of making other’s love and approval take charge and be responsible for your feelings of worth.
  7. We can always love but we cannot always be loved.
  8. Sometimes we might or might not receive responses the way we hoped. It doesn’t make us less worthy cause self worth is not based on how others respond to us.

8 Habits of Highly Effective People

One of my lecturer introduced this book and I have felt kind of curious to know more about this. I haven’t actually buy the book yet (it is quite expensive & thick) but I have done some research about the 8 Habits.

Habit 1: Be Proactive

Proactive means we are able to take initiative in life by realizing that your decisions. People with a proactive mind take responsibility of their own lives and seek ways to shape their own destiny, without blaming other people or external circumstances for their misfortunes. Rather than brooding over shortcomings or difficult challenges, they assess the situation and seek positive means to overcome challenges. Such people make good leaders.

Habit 2: Begin with the End in Mind

Self-discover and clarify your deeply important character values and life goals. Envision the ideal characteristics for each of your various roles and relationships in life.

Habit 3: Put First Things First

Plan, prioritize, and execute your week’s tasks based on importance rather than urgency. Evaluating if your efforts exemplify your desired character values, propel you towards goals, and enrich the roles and relationships that were elaborated in Habit 2.

Habit 4: Think Win-Win

Genuinely strive for mutually beneficial solutions or agreements in your relationships. Valuing and respecting people by understanding a “win” for all is ultimately a better long-term resolution than if only one person in the situation had gotten his way.

Habit 5: Seek First to Understand, Then to be Understood

Use empathetic listening to be genuinely influenced by a person, which compels them to reciprocate the listening and take an open mind to being influenced by you. This creates an atmosphere of caring, respect, and positive problem solving.

Habit 6: Synergize

Combine the strengths of people through positive teamwork, so as to achieve goals no one person could have done alone. Get the best performance out of a group of people through encouraging meaningful contribution, and modeling inspirational and supportive leadership.

Habit 7: Sharpen the Saw

Balance and renew your resources, energy, and health to create a sustainable, long-term, effective lifestyle.

Habit 8 : Find your voice and inspire others to find theirs