Obesity is a problem that is more relevant today than ever before. It affects all walks of life and can appear at any age. Stressful life, poor nutrition "on the go" becomes the reason why the body is exposed to constant stress, begins to accumulate fat. How do you force yourself to lose weight, to realize that there is a problem?
How to overcome the psychological barrier?
About every third woman in the world today faces a problem like being overweight, but the majority do not seek to do anything about it because they believe that nothing terrible is happening. Mostly it is because getting rid of extra pounds is a rather complicated process that requires effort and not everyone is ready for this. Some do not know where to start, how to lose weight properly and this becomes the cause of the aggravation of the situation. If you do not follow the diet and weight loss rules, you can achieve the most unpredictable and often negative consequences. If you fast for a week and then abruptly return to your previous diet and daily routine, you can only achieve weight gain, and very sharp. It is already difficult to get rid of such a weight, it continues to increase.
It is sometimes very difficult to make yourself lose weight. How to solve this problem? There are many tips that help overcome the psychological barrier, to correctly decide what is most important for life and health. Only in this case, it is possible to properly draw up a schedule not only for nutrition but also for the rest of the daily routine, as diet alone does not help solve all problems. It is necessary to lead an active lifestyle, walk more, be in the fresh air. You need to set yourself up psychologically that weight loss is quite real and not so problematic.
To force yourself to lose weight, you need to completely reconsider your outlook on life. Obesity is a problem formed by your own habits, unwillingness to change anything in your own life. But you can not get rid of excess weight if you do not solve the question of how you can psychologically cope with the current situation. Any weight loss is not only a strict diet, but also an active lifestyle, a complete change of view of the daily routine, your own mood.
To lose weight easily and without harming your own health, consult a dietitian, supervising physician. Then psychologically state that it is weight loss that will completely change your life for the better. So how do you force yourself to lose weight? It is necessary to follow the time-tested tips.
Why is it hard to lose weight?
What is the reason why it is not so easy for many people to lose weight? There can be several reasons, but there are only two main reasons:
- most likely this is a pathology, and in this case it is really not easy to lose weight;
- the reason is that the person does not have enough willpower to lose weight unwanted.
As a rule, it is the one who wants to lose weight himself who raises the question of how to force oneself to lose weight if there is no willpower. You want to lose weight and then stay in shape, but how do you develop willpower, where can you get it if you do not have enough?
The process of losing weight is associated with mental work: change habits, convince yourself of the need for this, be persistent in pursuing your goal, adhere to attitudes and exercise. All this is absolutely crucial to get a positive result. You need to thank yourself for your efforts, get positive emotions, while realizing that food is only one way to get energy, even if it's pleasant, but it's still not the greatest pleasure you should strive for.
It makes no sense to achieve something if a person himself thinks he does not really need it.
Maybe a person needs support in person like an instructor or someone else who can give clear instructions on what a person should do who wants to lose those extra pounds. In fact, not everyone is able to force themselves to observe the regime on their own. As the Italians say, wanting is to be able to, and in terms of weight loss, that is exactly the case: either a person wants to lose weight or he does not want to. Finding the willpower to lose weight is not that difficult.
Before considering the psychological aspects associated with the unwillingness to lose weight, you should undergo a physical examination and make sure that there is preponderance for this reason and not because it hides any pathology behind it.
Determining the cause of weight gain means getting as close as possible to solving the problem because the diet that is losing weight will follow depends on the cause.
If the cause is probably in the metabolism, then the diet will be specific. If a friend advised you on a diet, it does not mean that it will be effective for you too. Before you blame myself and say I want to lose weight, but there is no willpower, first make sure that this is the only reason and not a serious illness.
If there are no such problems and the reason is only the lack of willpower to achieve the desired forms, then it will not be a mystery where one can gain willpower. Do not underestimate the meaning of words - much can be corrected by saying the right words. You should not ask the question of how to lose weight, if there is no willpower and convince yourself that there is no strength, it is better to work on setting a goal.
How to start losing weight?
It must be admitted that the problem of obesity can no longer be ignored. Usually, even with a strong overweight, many continue to comfort themselves with the fact that there is no problem and "crumpets" are in vogue today. But this is far from the case, an impressive weight is a direct threat to physical health, deterioration of appearance and rapid aging. Therefore, it is necessary not only to weigh ourselves, but also to use BMI (body mass index), a centimeter band. Even old photographs and clothes can show that body weight is far from ideal. It is necessary to realize that the weight has increased, the appearance has changed for the worse. This is the first step that will help resolve the issue of how to psychologically adjust oneself to lose weight.
The decision to lose weight is a difficult and responsible step that must be taken without hesitation. Many people admit that there is overweight, but let it all go its way as weight loss requires a complete change in the daily regimen and not everyone is ready for it. Often the case goes no further than talk, and the problem weight remains in place. If outwardly it does not bother you, think about the state of health for which such a surplus is harmful.
Therefore, take your will in a fist and start taking steps to improve your own condition. You should plan how exactly the weight will be normalized, what actions to take for this. At this stage, it is necessary, together with a specialist, to draw up a weight loss program in order to establish a clear action plan for the near future.
How do you force yourself to lose weight without sacrificing health? Some people think that one should immediately go on a strict diet or arrange a fast so that the weight returns to normal within a few days. But this is unreal. Not only does the weight have to be reduced, the weight loss effect has to be consolidated so as not to put on even more weight when the diet is done. You can barely eat anything for several days, so over the next week you literally throw yourself over food, returning all your kilograms and a few more to the load.
It is important to immediately understand that weight loss requires a certain period of time, for example up to a year, during which the weight disappears smoothly and correctly, ensuring the return of health. Don't worry if the result you want to see is not achieved in the first week. You need to create a schedule to clearly see what measures and when will be used to lose weight. It is recommended that you detail your diet, exercise, massage and walks. This will make weight loss an exciting, not stressful, psychological process. You can not end the diet halfway or take long breaks, as the effect in this case is not achieved.
The principles of good nutrition
How to get rid of constant hunger? It is hunger that is the main enemy in this case - the habit of constantly eating becomes a major problem as a result. In many cases, hunger is a psychological problem. Nutritionists do not recommend trying to overcome it, but simply make your diet in such a way that hunger does not occur during the day. You should eat 4-5 times a day, but divide your diet into small portions. If you really want to eat between meals, it is best to drink a cup of tea without sugar, eat an apple. The portions themselves should be small but contain vegetables, fruits, but flour and sweets should be completely excluded or minimized.
The human liver can process almost any amount of food, but its composition must be chosen in such a way that nutrients are not converted into fat. Only 90-100 grams of carbohydrates is the maximum allowed per. meal. More of them will simply begin to be converted into fat to lower the amount of sugar in the blood. Therefore, you need to choose the right diet.
You can eat almost any food during the day, but great emphasis should be placed on their nutritional value. To effectively eliminate excess weight and maintain overall health, do not consume more than 1000-1200 kcal per day. This will allow you to get rid of 160 g of fat a day. A greater effect will be achieved due to removal of excess water from muscle tissue.
How to get out of the diet correctly?
At the end of the diet, it is necessary to return to a normal diet without compromising on health. For life, it takes up to 2500 kcal a day, but at the time of weight loss is 1200. A smooth transition is necessary so that the weight does not start gaining weight again. It is recommended to eat at least 3-4 times a day. You should take up to 90 g of carbohydrates at a time, it is not recommended to eat before bedtime or at night. Optimal proportions for subsequent meals a day:
- protein - 90-100 g;
- fats - 60-80 g;
- carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, start actively struggling with kilograms, which greatly complicate your life? To do this, it is not enough to realize that there is such a problem, it must be started to be solved immediately and not postponed until later. The diet should be strictly followed, not interrupted, not stopped until the desired result is achieved. Only in this way it will be possible to achieve results relatively easily and quickly, restore health and excellent appearance.