Obesity is a problem that is more relevant today than ever. It affects all social classes and can occur at any age. Stressful life, improper diet "on the go" becomes the reason that the body is exposed to constant stress and begins to accumulate fats. How can you force yourself to lose weight to realize that there is a problem?
How do I overcome the psychological barrier?
About one in three women in the world today has a problem like being overweight, but the majority don't try to do anything about it because they believe nothing bad is going to happen. For the most part, this is because losing extra pounds is a fairly complicated process that requires effort and not everyone is ready to do it. Some do not know where to start, how to properly lose weight, and this becomes the reason for the worsening of the situation. Failure to adhere to the rules of diet and weight loss can lead to 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 gain very large weight gain. It is already difficult to get rid of such weight, it continues to gain.
It is very difficult to lose weight at times. How can you solve this problem? There are many tips that will help overcome the psychological barrier in order to properly decide what is most important for life and health. Only in this case will it be possible to correctly draw up a schedule not only for nutrition, but also for the rest of the daily routine, since nutrition alone will not help solve all problems. It is necessary to lead an active lifestyle, to run more, to be in the fresh air. You need to psychologically adjust to the fact that losing weight is completely real and not that problematic.
To force yourself to lose weight, you need to completely rethink your approach to life. Obesity is a problem that consists of your own habits and an unwillingness to change anything in your own life. But you cannot get rid of excess weight if you do not solve the question of how to psychologically cope with the current situation. Any weight loss is not just a strict diet, but also an active lifestyle, a complete change in the way you view your daily routine, your own mood.
In order to lose weight easily and without harming your own health, you need to consult a dietitian who will take care of you. After that, psychologically adjust to the fact 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 tried and tested tips.
Why is it hard to lose weight?
What is the reason why losing weight is not that easy for many people? There can be several reasons, but there are only two main reasons:
- most likely, this is a pathology, and in this case, losing weight is really not easy.
- the reason is that the person does not have enough willpower to lose unwanted weight.
As a rule, it is the person who wants to lose weight himself who raises the question of how to force himself to lose weight without willpower. You want to lose weight and then stay in shape, but how do you develop willpower, where do you get it when you don't have enough?
The process of losing weight is associated with mental work: changing habits, convincing yourself of the need, persistently pursuing one's goal, sticking to attitudes and doing sports. All of this is imperative to achieve a positive result. You need to thank yourself for your efforts, get positive emotions, and at the same time realize that eating is only one way to get energy, although enjoyable, but it is still not the main pleasure that you should strive for.
There is no point in achieving something if the person himself believes that he doesn't really need it.
Perhaps a person needs support in the person of a trainer or other person who can give clear instructions on what a person should do in order to lose those extra pounds. In fact, not everyone can force themselves to watch the regime alone. Wanting means being able to, as the Italians say, and when it comes to losing weight, that's exactly how it is: Either you want to and lose weight, or you don't want to. Finding the willpower to lose weight isn't that difficult.
Before dealing with the psychological aspects associated with the lack of will to lose weight, you should undergo a physical examination and make sure that it is for this reason that it is overweight, and not because there is some pathology behind it.
Identifying the cause of the weight gain means getting as close as possible to solving the problem, because the diet to which the weight gain is being followed will depend on the cause.
If the reason is believed to be metabolic, the diet will be specific. If a friend advised you to diet, it does not mean that it will work for you too. Before you blame me and say that I want to lose weight but there is no willpower, the first thing you should do is make sure that this is the only reason, and not a serious illness.
If there are no such problems, and the reason is just the lack of willpower to achieve the desired forms, then it is no secret where to get willpower from. Don't underestimate the importance of words - there are many things that can be corrected by saying the right words. You shouldn't ask yourself the question of how to lose weight, if there is no willpower and convincing yourself that there is no strength, it is better to work on setting a goal for yourself.
How do I start losing weight?
It must be admitted that the problem of obesity can no longer be ignored. As a rule, even if they are very overweight, many still console themselves that there is no problem, and "crumpets" are in vogue today. But it is far from the case, impressive weight is a direct threat to physical health, deterioration in appearance and rapid aging. Therefore, it is not only necessary to weigh ourselves, but also to use the BMI (Body Mass Index), a centimeter tape. Even old photos and clothing can show that body weight is far from ideal. It is necessary to realize that the weight has increased, the appearance has deteriorated. This is the first step in helping you resolve the question of how to psychologically adjust to lose weight.
The decision to lose weight is a difficult and responsible step that must be taken safely. Many admit that there is obesity, but give it your all, since losing weight requires a complete change in your daily routine, and not everyone is ready to do it. Often the matter does not go beyond talking and the weight of the problem remains. If this does not bother you externally, then you should think about the state of health, for which such an excess is harmful.
Therefore, you need to fist your will and take steps to improve your own condition. You should plan how exactly the weight will be returned to normal, what measures to take to achieve this. At this stage it is necessary to work with a specialist to create a weight loss program to establish a clear plan of action for the near future.
How can you force yourself to lose weight without harming your health? Some people think that a strict diet or fasting arrangement should be made right away so that weight returns to normal within a few days. But that is impossible. Not only must the weight be reduced, but the weight loss effect must be strengthened in order not to gain any more after the end of the diet. You can get almost nothing to eat for several days so for the next week you literally pounce on the food, putting all your pounds and a few more back on the load.
It is important to understand immediately that losing weight will take a certain amount of time, for example, up to a year, during which weight will be lost smoothly and correctly, and health will be restored. Don't worry if you don't get exactly the result you want in the first week. You need to create a schedule to clearly see what measures to use and when to lose weight. It is recommended that you describe in detail your diet, exercise, massages, and walks. This makes losing weight an exciting, non-stressful, psychological process. You can not stop the diet halfway or take long breaks, since in this case the effect will not be achieved.
The principles of good nutrition
How do you get rid of constant hunger? Hunger 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 recommend not trying to overcome it, but simply creating your diet in such a way that there is no starvation during the day. You need to eat 4-5 times a day, but break your diet down into small portions. If you really want to eat in between, it is best to have a cup of tea without sugar, eat an apple. The servings themselves should be small, but contain vegetables, fruits, but flour and sweets should be excluded or minimized entirely.
The human liver can process almost any amount of food, but its composition must be chosen so that nutrients are not converted into fats. A maximum of 90-100 grams of carbohydrates are allowed per meal. More of them are simply turned into fat to help lower blood sugar levels. That is why you need to choose the right diet.
You can eat almost any food during the day, but attention should be paid to its nutritional value. To effectively get rid of excess weight and maintain general health, you do not need to consume more than 1000-1200 kcal per day. This way, you can get rid of 160g of fat every day. A greater effect is achieved by removing excess water from the muscle tissue.
How do you get off the diet properly?
At the end of the diet, it is necessary to return to a normal diet without harming health. For life it takes up to 2500 kcal per day, but at the time of losing weight 1200 is enough. A smooth transition is necessary so that the weight does not gain weight again. It is recommended to eat at least 3-4 times a day. You should eat up to 90 g of carbohydrates at a time, it is not recommended to eat before bed or at night. Optimal proportions for the following meals per day:
- protein - 90-100 g;
- fats - 60-80 g;
- carbohydrates - 350-370 g.
How can you change your lifestyle psychologically, actively struggle with kilograms, which greatly complicate your life? To do this, it is not enough to realize that there is such a problem, it is necessary to start resolving it immediately, not to postpone it until later. The diet should be strictly followed, not interrupted, and not canceled until the desired result is achieved. Only in this way it is possible to achieve results relatively easily and quickly, restore health and an excellent appearance.