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”

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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

The 10,000 Hour Rule

World-Class Expertise takes about 10,000 Hours of Practice

 “It’s not that I’m so smart, it’s that I stay with problems longer.” – Albert Einstein

The 10,000 hour rule says that in order for an individual to master any complex skill, be it brain surgery or playing the cello, he/she must put in 10,000 hours of focused practice. Malcolm Gladwell was the man who was responsible for popularizing this rule through his book “Outliers”.

Most of us really believe that talented people are those who was naturally “gifted”. While, you and I can’t become chess grandmasters, or NBA superstars, or concert pianists, simply because we don’t have the necessary anatomy. Endless hours of hard work won’t compensate for our biological limitations. It seems like when fate was handing out skill, we got screwed.

“What a talent!” – A common thought that usually occurs when you see somebody performs in an exceptional way, be it athletes, scientists, writers, artists, doctors, musicians or chess players. But if you refer to their expertise as talent, you lose sight of the hard work it took that person to reach such a high level of achievement. You might mistakenly believe an innate ability was behind their success. But know this, those international experts have already dedicated 10,000 hour of honing their skills to accomplish that international stardom. Since a thousand hours seems to be more or less the maximum we humans can handle in one year, ten thousand hours equals ten years. It make sense, seeing that a lot international stars start their practice from the very early stage of their life.

One lesson that could be extracted from this rule is that, the so-called “ability” was simply one factor in success. In fact, “innate ability” actually played the smaller role and “practice” played the larger role in developing a world-class expertise. In other words, experts are made, not born.

But however, off course not just any kind of practice will work. All experts practiced in a particular way, which is a deliberate practice. Deliberate practice involves two kinds of learning: improving the skills you already have and extending the reach and range of your skills. It requires a mindset that remains unperturbed by the continuous failures inherent in practicing skills outside your current reach.

The 10,000 hour rule virtually apply anywhere.

Victoria Pendleton, a women’s sprint cycling in Beijing, get her gold medal after a humiliating defeat in Athens four years ago. After her loss, she trained herself four hours a day, six days a week and the 27 year old finally reaped the rewards.

Michael Jordan didn’t make his high school varsity basketball team and had to be satisfied with another year of JV.  This spurred him to work harder.

Tiger Woods, When Tiger was an infant, his dad, Earl, moved his high chair into the garage. This was where Earl practiced his golf swing, hitting balls into a soccer net after work. Tiger was captivated by the swift movement. For hours on end, he would watch his father smack hundreds of balls. When Tiger was nine months old, Earl sawed off the top of an old golf club. Tiger could barely walk – and he had yet to utter a single word – but he quickly began teeing off on the Astroturf next to his father. When Tiger was 18 months old, Earl started taking him to the driving range. By the age of three, Tiger was playing nine hole courses, and shooting a 48. That same year, he began identifying the swing flaws of players on the PGA tour. (“Look Daddy,” Tiger would say, “that man has a reverse pivot!”) He finally beat his father – by a single stroke, with a score of 71 – when he was eleven. At fifteen, he became the youngest player to ever win the United States Junior Amateur championship. At eighteen, he became the youngest player to ever win the United States Amateur championship, a title he kept for the next three years. In 1997, when he was only 21, Tiger won the Masters at Augusta by the largest margin in a major championship in the 20th century. Two months later he became the number one golfer in the world.

The lesson of Tiger Woods is that the best way to become a superstar is to start young and get in those 10,000 hours as quickly as possible. That’s why Earl put a club in the hands of a toddler, and why Mozart was composing music before most of us can do arithmetic.

It’s important to remember that the most important skills we develop at an early age are not domain specific. (In other words, Tiger Woods is not using the same golf swing he relied on as a 5 year old.) Instead, the real importance of early childhood has to do with the development of general cognitive and non-cognitive traits, such as self-control, patience, grit, and the willingness to practice.

Good news?Bad news?

The 10,000-Hour Rule brings both good news and bad news.  First, the bad news.  The misconception of talent says great performers are born that way. So, if something is hard to do, you might think you lack talent, which lets you off the hook to push through the difficulty.  But, the research is clear.  No one reaches the highest levels of achievement without putting in ten thousand hours of practice over about ten years.  No expert says getting there was easy

The good news is that you actually have more control over what you might accomplish than if you believe the myth of talent.  Understanding that high achievement is more about effort and less about giftedness can boost motivation and persistence when getting to the next level is difficult.  You don’t have control over innate abilities, but you do have a say about effort.

The 10,000 hour rule teaches us that through hard work, deliberate practice, and discipline we will in return get the skill, patience, professionalism, and a way to speak in our own voice. To speak in one’s own voice means to let go of all the other voices in our heads. Whose voices? The voices of what is expected of us, be it our parents, teachers, mentors, and even our own expectations of what we should be doing or ought to be thinking—what is “normal” or “right” or “the way it ought to be.” By putting sufficient amount of time (in this case 10,000 hour), those skills we’re trying to hone will be one with ourselves and it finally feels like we are just acting as ourselves.