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Weight Loss Hack: The 80/20 Rule of Which You Should Be Aware

Weight Loss Hack: The 80/20 Rule of Which You Should Be Aware

How many of you are not happy with your current body? 

And why is that so?

I have asked this question to many people, and the majority of them answer that they are not happy because they want to lose some weight.

They know that weight loss is awesome, there are so many benefits of losing weight: increased confidence, reduced risks of heart attack (and other diseases), increase of life span, and many more.

But why is it so hard for them to lose weight?

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I mean, take a look at your friends or family. You will notice that there will be a friend or relative of yours who did a lot of exercises, but is still not losing any weight: you saw them running in the park often, or maybe when you try to reach them, they are unavailable because they are attending yoga class? So why are they still fat?

Well, it might surprise you, but the reality is, lots of people just focus on the wrong stuff. They focus on stuff that doesn’t really matter, the one that requires lots of effort but yields only small results.

If you ask your friends (or anyone) on how to lose weight, majority of them will answer naturally: exercise more. “Start running three times a week, sign up for gym membership, do push ups every night before you sleep.”

But what if that’s just a false belief that contradict the science of weight loss?

A study published by International Journal of Behavioral Nutrition and Physical Activity to compare three groups of post-menopause women: first group focus on eating better food, second group focus on exercise, and the third group focus on both food and exercise.

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The study founds that after 12 months, the group who eats better actually lost around 7.2 kilograms (8.5% thinner), while the group who focus on exercise but eat normally, only lost two kilograms (2.5% thinner). The third group who focus on both food and exercise lost the most, which is 8.9 kilograms (10.8% thinner). (http://www.ijbnpa.org/content/8/1/118)

PARETO PRINCIPLE: THE 80/20 RULE

    You might have heard of the Pareto principle. Also called the 80/20 Rule, it was named after Italian economist Vilfredo Pareto, who, in 1906 observed that 80% of the land in Italy was owned by 20% of the population.

    Basically, the principle states that, for many events, roughly 80 percent of the effects come from 20 percent of the causes.

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    The Pareto Principle also applies to your weight loss.

    Based on the earlier study, we can conclude that:

    Food is the 20-percent cause on which you should focus because it will affect 80 percent of your weight loss outcome.

    So, what action can I do TODAY to improve my food to be healthier? Here’s some examples on what you can do TODAY:

    – Do a Food Journal to understand what do you eat

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    – Try to reduce the consumption of caloric beverages (Coke, Lemon Tea, etc). You will be surprised by how much calories you consume from your drinks.

    – Try to eat more real food, for example: rather than eating processed food (like Oreos / M&Ms), change your snacks to real food, such as: Nuts / Fruits.

    Now, my challenge for you is to cut your caloric drink this week into half. Let’s say on average you drink 8 servings of caloric drinks (it can be soda, coke, etc) every week. This week, try to just drink 4 servings instead of 8. 

    I suggest that you start small and focus on building one healthier habit each day / each week (depending on your speed). Click here and learn the science of how a habit is formed.

    Also, i’m giving away free awesome spreadsheet for you to keep track of your weight loss. Be sure to check it out HERE.

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    Last Updated on September 16, 2019

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    More About Procrastination

    Featured photo credit: Malvestida Magazine via unsplash.com

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