To lose weight effectively and permanently, you need to take into account two components - proper nutrition and adequate physical activity. These two methods improve health and fitness. But the transition to a healthy lifestyle is often difficult because old habits and laziness prove to be stronger than the desire to be healthy and slim. Therefore, if there is no willpower, a woman or a girl needs strong motivation.
Motivation techniques
In the beginning, you need to determine the true cause of the desire to lose weight. Dreaming of a slim figure for the beach season is often not enough incentive to lose weight.
The right motivation will strengthen the desire to work on your figure and improve. The best examples of motivation are described below.
Change yourself and your life
The changes concern not only appearance but also a person's mental state.
Stress and dissatisfaction with one's own life decreases after physical exertion.
By reviewing your diet and becoming more physically active, you can change your life for the better.
Make yourself in your appearance
All women have different physiques, but fashion and beauty standards set the parameters for a particular common ideal.
The desire for a beautiful figure and lack of confidence in their appearance can be used as motivation to lose weight.
Cultivate willpower
For some women, the challenge is, "Can you lose weight? " Is that enough to start working actively on yourself. When the goal is reached, pride is shown - I could!A reluctance to be disappointed in your abilities is a great incentive.
But at the same time, be prepared that an emotional decision will not transform the figure. Therefore, you should initially tune in to regular exercise and go on a diet.
Set realistic goals
Motivation must be realistic and achievable. . . A sudden transition to a new regimen is stressful for the body, so changes should be introduced gradually and closely monitor your reaction. The desire to lose 8-10 kg in 2 weeks is quite difficult to implement. After the allotted time, the result will not be noticeable and the remnants of motivation will disappear.
It is important not to rush and set feasible goals. For example, if you reduce your diet by 500 kcal a day, up to 500 grams of excess weight will disappear in a week.
Make a plan for weight loss
A clear plan written down on paper can save you time and effort as well as great motivation. It should include exercise and approximate nutrition.
To create an effective weight loss plan, it is recommended:
- Set deadlines.By sticking to a diet and exercise, you can lose up to 1-1, 5 kg per week. Therefore, do not plan that you can lose 15 kg in a month.
- Divide the number of meals.Although the bulk of the day is spent at work, it is very possible to eat 4-5 times a day.
- Think about a meal plan.To do this, create a menu for a week and then adjust it if necessary. Through this, you can save money to promote yourself.
- Develop a training plan.Without exercise, you can not move your weight.
Keep a workout blog
Any notes on how the work is progressing on the figure allow you to see the results and, if necessary, make changes.
To calculate the calories eaten and the number of exercises performed, it is recommended to create a separate notebook or blog on the Internet, which can be viewed by friends and acquaintances.
This will be a new incentive. That said, it is important to be honest with yourself and point out missed exercise programs and excess calories eaten.
Think of a system of punishment and reward
Adherence to proper nutrition and exercise regimen should be stimulated daily. Otherwise, there is a chance of not enduring this condition even for a week.To complete all tasks performed, it is recommended to create a table where points are given for the actions performed.To adhere to the daily plan (reduce the calories eaten, increase the number of exercises performed) is awarded 10 points. In one week you must get 70 points, which means receiving a promotion, otherwise a fine follows.
Such a system is a kind of game that is a good incentive. The most important thing is to find effective rewards and punishments.
The following can serve as an incentive:
- purchase of items (clothing or jewelery);
- go to a restaurant with a friend;
- visiting a beauty salon or cinema.
For each "real" spent day, you can put a certain amount into the piggy bank and then spend them on yourself.
Promotion in the form of sweets is not the right method. It is allowed to use it no more than once for 2-3 weeks.
Penalties:
- arrange additional training
- not buy anything for a certain period of time;
- Give some of your money to family and friends;
- cleaning of the apartment.
You can add additional points for each "extra" approach to each exercise. This effective method will be an effective stimulation to increase the load. Comparing weekly performance clearly shows the results of working with yourself.
Place old photos and favorite clothes in prominent places
Old photographs with a slimmer figure or favorite clothes that are several sizes smaller than the current one are quite strong motivation. They will instill confidence that it is possible to lose weight because the figure was once much slimmer. If there is neither one nor the other, you can buy some clothes you really like, but 1-2 sizes smaller. She will be an incentive and a reward for the work done.
Tell others about your plans
Losing weight is difficult both physically and mentally. Once you have told loved ones about your intentions, you can count on their support. They will be interested in results and point out deficiencies in the diet.
Maybe someone will join in and the process of losing weight will be more fun.
Think and act positively
The process of losing weight must be accompanied by positive thoughts. Before you start losing weight, change your overall attitude.Stress negatively affects the adequacy of the perception of your figure and your appearance. Therefore, it is recommended to calm down, assess all your shortcomings without panic and draw up an action plan.
A positive attitude allows you to believe in yourself and bring the matter to an end. To maintain this state, it is recommended to engage in meditation to find the attractive sides of yourself.
Staying at the right pace
To lose weight successfully, you need to choose the right pace.The secret lies in the fact that you need to listen to your body and not overload it.This applies to both exercise and diet. A sudden transition to intense exercise or an unusual diet is stressful for the body. The decision to run 10km from Monday is not the right one. Although a woman can overcome such an obstacle, it will be difficult for her the next day to get out of bed.
It is recommended to perform the same amount of exercise for 1-2 weeks and then gradually increase the load.
Enjoy training
After training, adrenaline and dopamine are released, which improves mood.
Even a little exercise gives you a good mood, so sports can be used as a safe antidepressant.
Choose high-quality sports equipment and beautiful clothes
Stylish equipment and beautiful sports uniforms contribute to sports activities.
Fashionable shorts or leggings, new comfortable sneakers, various devices (pedometer, heart rate monitor) increase the desire to train.
Do not deprive yourself of your favorite food
Eating right does not just mean eating vegetables and dry chicken breast. All the necessary nutrients as well as fat must be supplied to the body every day. You can not suddenly give up the usual food - this negatively affects the physical and emotional state and can eventually lead to a breakdown.
If it is difficult to choose a diet alone, it is recommended to consult a specialist. It helps you calculate the required amount of calories, vitamins and minerals, including in the diet a few favorites, but not very healthy foods so as not to be broken down (if these include chips and high calorie content, still give up).
If you want to eat all the time, you can snack on nuts or dried fruits.
Have a positive attitude towards food
Diet meals should be comfortable while meeting all the needs of the body.It is not recommended to say, "I am on a diet, I can not. " It is more correct to say, "I choose another food. "
There are many healthy dishes in the world. Just find new recipes and experiment by observing the required number of calories.
Make a weekly photo report
Photos visualize the results. It is recommended to photograph yourself in the same position on the same day of the week. A signature with weight and other parameters (waist and hips) is an additional incentive. Such photos can be placed on the Internet for the support of friends.
Develop new healthy habits
A healthy lifestyle should become a daily habit. To develop it, it is recommended to immerse yourself in this topic, learn new information, experiment with food (try vegetarianism or include a new healthy product in the diet).
To diversify your training programs, you can sign up for sports dances or in the pool.
do not give up
It must be remembered that weight loss happens to everyone. The most important thing is to continue the training, to make an effort.
In desperate moments, you need to remember the results achieved: this will help you force yourself to move on.
Keep a log of results
You can write down all your achievements in a blog or a regular notebook.
These can change parameters or new sports victories: for example, if you managed to run 2 km not in 16 minutes, but in 14 minutes or eat less than the planned calories.
Get rid of large objects
Getting rid of old things is the strongest motivation to keep exercising and eating well.Large items can be donated, donated to charity or simply thrown away.
Advice from psychologists: Buy a beautiful dress that is one size smaller and strive to lose weight to wear it.
Visualize your new image
To stimulate yourself to perform the necessary actions at home, it is recommended to visualize yourself as you want to be.
You often have to imagine that you are slimmer and more graceful, and also think about how beneficial weight loss will affect your quality of life.
Make a list of profits
Before starting the process of losing weight, it is recommended to determine the benefits of a slim figure. All the positive aspects of slim people's lives should be printed on a sheet of paper and placed in the refrigerator.
When you feel like having a bite to eat, it is recommended that you read this list: it helps to discourage eating.
Change image
Psychologists' advice: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
Reincarnation like this strengthens the incentive to change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for two to do so. It is possible to share results and support each other during periods of lack of results.
If there are no such people in the immediate area, they can always be found on the Internet in special forums.
Find a motivational slogan
It is recommended that you make a selection of offers that increase your motivation to move forward. Stimuli can be recorded, put on a screen saver on your phone or computer.
Minimize stress
Stressful situations should be avoided as increased production of adrenaline increases appetite.It is necessary to surround yourself with a positive - watch comedies, various humorous programs. Walking in fresh air also has a positive effect on the internal state.
People who ruin the mood should be avoided.
Get rid of overweight thoughts
If a woman is constantly thinking about how to lose extra pounds, this thought becomes obsessive, often blocks weight loss or leads to anorexia.
It is important to learn not to think about extra pounds, but to learn to love oneself and increase self-esteem.
Losing weight is a long process, so it is recommended to set psychologically for long work.
Special motivation for young girls and women of all ages
In addition to the stated motives, at each age there are certain goals that help to move forward and solve problems with obesity:
- Meet love.For young girls, meeting a man, possibly a future husband, is a strong motivation. Appearance plays an important role when meeting new people, so you should try to look good in any situation.
- Get a prestigious job or move to a higher position.When hiring, a fit body will be a plus, especially since most bosses themselves are actively involved in sports and need this from their subordinates. Awareness of one's beauty and harmony gives a person confidence, and it is felt immediately when communicating with him, in an interview, etc.
- Improve health.Proper nutrition and sports are necessary not only for a beautiful figure, but also for the prevention of various diseases. This is especially true for diseases of the cardiovascular system and musculoskeletal system, which occur in women after 45 years.