Visualizing making positive changes to eating habits increases the likelihood of success, according to a recent McGill University study. Study participants who set a goal of eating more fruit, wrote down the goal, and visualized themselves taking specific actions toward that goal, ate twice as much fruit as those who only set the goal. Visualization is deliberately using imagination to create a mental picture of new behaviors. Because the mind cannot distinguish between real and imagined images, visualization can be used to create new habits, solve problems, implement strategies, and set goals. To visualize, sit or lie down with closed eyes, breathe deeply, and relax. Focus on a goal and picture attaining the goal, such reaching a goal weight, noticing feelings and sensations associated with succeed at that goal for three to five minutes. Daily practice, in the morning upon awakening, or at night before falling asleep, will make visualization more effective.
