In order to lose weight effectively and permanently, you need to consider two components - proper nutrition and adequate physical activity. These two methods improve health and shape. But the transition to a healthy lifestyle is often difficult, because old habits and laziness turn out to be stronger than the desire to be healthy and slim. So when there is no willpower, a woman or girl needs strong motivation.
Motivational techniques
At the very beginning, you need to determine the real reason for wanting to lose weight. Dreaming of a slim figure for the beach season is often not an incentive to lose weight.
Proper motivation strengthens the desire to work on your figure and improve. The best examples of motivation are described below.
Change yourself and your life
The changes affect not only the appearance, but also the mental state of a person.
Stress and dissatisfaction with one's own life decrease after physical exertion.
By reviewing your diet and getting more physically active, you can change your life for the better.
Assert yourself in your appearance
All women have different physiques, but fashion and beauty standards set the parameters of a certain common ideal.
The desire for a beautiful figure and lack of confidence in your appearance can be used as a motivation to lose weight.
Develop willpower
For some women, the challenge is enough: "Can you lose weight? "to actively work on yourself. When the goal is achieved, pride emerges - I could! "Reluctance to be disappointed in your skills is a great incentive.
But at the same time, you need to be prepared that an emotional decision will not change the figure. Therefore, you should first plan on regular exercise and a diet.
Set realistic goals
Motivation has to be realistic and achievable. . . Suddenly transitioning to a new regimen is stressful on the body, so changes should be introduced gradually and your response carefully monitored. The desire to lose 8-10 kg in 2 weeks is quite difficult to implement. After the given time, the result is no longer noticeable and the remnants of motivation disappear.
It is important not to rush and set feasible goals. For example, if you reduce your diet by 500 kcal per day, you can lose up to 500 grams of excess weight in a week.
Make a weight loss plan
Having a clear plan on paper can save you time and effort, and be a great motivator. It must include exercise and approximate nutrition.
To create an effective weight loss plan, it is recommended:
- Set deadlines.By following a diet and exercise, you can lose up to 1-1, 5 kg per week. Therefore, you shouldn't plan on losing 15 kilograms in a month.
- Distribute the number of meals.Even if the main part of the day is spent at work, it is quite possible to eat 4-5 times a day.
- Think of a meal plan.To do this, you need to create a menu for a week and then adjust it if necessary. This can save you money to apply for yourself.
- Develop a training plan.You cannot move your weight without exercise.
Keep a practice blog
You can see the results and make changes if necessary by providing information on the progress of work on the figure.
To calculate the calories consumed and the number of exercises performed, it is recommended to create a separate notebook or blog on the Internet, which will be viewed by friends and acquaintances.
This will be a new incentive. That being said, it's important to be honest with yourself and point out missed workouts and excess calories.
Think about a system of punishments and rewards
Adhering to the right diet and exercise plan needs to be stimulated on a daily basis. Otherwise, there is a chance you won't even last a week in this mode.In order to complete all the designed tasks, it is recommended to draw up a table in which points are awarded for the actions carried out.10 points are awarded for adhering to the daily plan (reducing the calories consumed, increasing the number of exercises performed). For a week you should get 70 points, which means a promotion, otherwise you could be fined.
Such a system is a kind of game that offers a good incentive. The main thing is to find effective rewards and punishments.
The following can serve as an incentive:
- Buying things (clothes or jewelry);
- going to a restaurant with a friend;
- visit a beauty salon or cinema.
For every "real" day you can put a certain amount of money in the piggy bank and then spend it on yourself.
Advertising in the form of candy is not the right approach. It must not be used more than 1 time in 2-3 weeks.
Punishment options:
- organize additional training;
- do not buy anything for a certain period of time;
- give part of your money to relatives and friends;
- Cleaning the apartment.
You can add additional points for each "additional" approach to an exercise. This effective method will be effective stimulation to increase the stress. The comparison of weekly performances clearly shows the results of working on yourself.
Place old photos and favorite clothes in prominent places
Old photos with a slimmer figure or favorite clothes that are several sizes smaller than the current one are a strong motivation. You will create confidence that it is possible to lose weight because the figure used to be much slimmer. If there is neither one nor the other, you can buy any clothes you really like, but 1-2 sizes smaller. It will be an incentive and reward for the work done.
Tell others about your plans
Losing weight is difficult both physically and mentally. Therefore, after telling loved ones of your intentions, you can count on their support. They are interested in performance and point out nutritional deficiencies.
Maybe someone wants to join in, and the process of losing weight will be more enjoyable.
Think and act positively
The process of losing weight should be accompanied by positive thoughts. Before you start losing weight, you need to change your general mindset.Stress negatively affects the appropriateness of perception of your figure and appearance. Therefore, it is recommended that you calm down, evaluate all your shortcomings without panic, and draw up a plan of action.
A positive attitude allows you to believe in yourself and get the job done. In order to maintain this state, it is advisable to engage in meditation in order to find the attractive sides in yourself.
Keep to the right pace
In order to lose weight successfully, you need to choose the right pace.The secret is that you have to listen to your body and not overtax 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 10 km from Monday is not the right one. Even if a woman can overcome such an obstacle, she will find it difficult to get out of bed the next day.
It is recommended to exercise the same amount for 1-2 weeks, and then gradually increase the load.
Have fun doing sports
After exercise, adrenaline and dopamine are released, which improve mood.
Just a little exercise puts you in a good mood, so exercise can be used as a safe antidepressant.
Choose high quality sports equipment and nice clothes
Stylish equipment and nice sportswear contribute to sporting activities.
Fashionable shorts or leggings, new comfortable sneakers, various devices (pedometer, heart rate monitor) increase the desire for sport.
Don't miss out on your favorite food
Eating right doesn't mean just eating vegetables and dry chicken breasts. All the necessary nutrients and fats must be supplied to the body on a daily basis. You cannot abruptly do without the usual food - this has a negative effect on the physical and mental state and can ultimately lead to breakdown.
If it is difficult to choose a diet yourself, it is recommended to consult a specialist. It will help you calculate the required amount of calories, vitamins and minerals, including in the diet some popular but not very healthy foods, so as not to break them down (if these have chips and high-calorie sweets, you still need to give above).
If you want to eat constantly, you can snack on nuts or dried fruits.
Have a positive attitude towards food
Diet meals are designed to be fun while satisfying all of the body's needs.It is not recommended to say, "I am on a diet, I cannot. " It is more correct to say, "I will choose a different food. "
There are many healthy dishes in the world. All you have to do is find new recipes and experiment, observing the number of calories required.
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 posted on the Internet to get the support of friends.
Develop new healthy habits
A healthy lifestyle should become a daily habit. To develop it, it is best to delve into this topic, learn new information, experiment with food (try vegetarianism or add a new healthy product to your diet).
To make your workouts varied, you can register for sports dances or in the pool.
Do not give up
It must be remembered that weight stops happen to everyone. The main thing is to keep training, making an effort.
In moments of desperation, you need to remember the results you achieved: this will help you move on.
Keep a log of success
You can write down all of your achievements in a blog or a regular notebook.
These can be changed parameters or new sports victories: for example, if you have managed to run 2 km in 14 minutes instead of 16 minutes, or if you consume fewer calories than you planned.
Get rid of large objects
Saying goodbye to old things is the strongest motivation to keep moving and eat well.Large items can be donated, donated to charity, or simply thrown away.
The advice of psychologists: buy a nice dress one size smaller and try to lose weight to wear it.
Visualize your new picture
In order to stimulate yourself to take the necessary actions at home, it is recommended to visualize yourself the way you want to be.
You often need to imagine yourself slimmer and more graceful, and also think about how losing weight will affect your quality of life.
Make a list of merits
Before you start losing weight, it is recommended to identify the benefits of having a slim figure. All the positive aspects of slim people's lives need to be written on a piece of paper and put in the refrigerator.
Whenever you feel like having a bite to eat, we recommend reading this list: it will keep you from eating.
change picture
Psychologist tip: visit a beauty salon, change your hair color or style, get a manicure or pedicure.
Such reincarnation increases the incentive to change.
Communicate with like-minded people
If someone you know wants to lose weight, it'll be easier for two to do. It is possible to share successes and support one another in times of lack of results.
If such people are not available in the immediate vicinity, they can always be found on the Internet in special forums.
Find a motivational slogan
It is recommended that you make a selection of quotes that will increase your motivation to move forward. Stimuli can be recorded or saved to a screen saver on your phone or computer.
Minimize stress
Stressful situations should be avoided as increased adrenaline production increases appetite.It is necessary to surround yourself with a positive - watch comedies, various humorous programs. Walking in the fresh air also has a positive effect on your inner well-being.
People who spoil the mood should be avoided.
Letting go of thoughts of being overweight
When a woman is constantly thinking about how to lose extra pounds, the thought becomes obsessive, often blocking weight loss, or leading to anorexia.
It is important to learn not to think about extra pounds, but to learn to love yourself and increase self-esteem.
Losing weight is a long process, so it is recommended to psychologically prepare for long work.
Special motivation for young girls and women in old age
At any age, in addition to the motivations listed, there are certain goals that will help move forward and resolve obesity problems:
- Meet love.For young girls, meeting a man, possibly a future husband, is a powerful motivator. Appearance plays an important role in meeting new people, so you need to try to look good in every situation.
- Get a prestigious job or move to a higher position.When recruiting, a fit body is an advantage, especially since most bosses are physically active themselves and require this of their subordinates. Awareness of one's own beauty and harmony gives a person self-confidence and this can be felt immediately when communicating with them, during an interview, etc.
- Improve health.Proper nutrition and exercise 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 the musculoskeletal system that occur in women after 45 years.