In order to lose weight effectively and permanently, you need to consider two components-proper nutrition and adequate physical activity. These two methods can improve health and shape. But the transition to a healthy lifestyle is often difficult, because old habits and laziness are stronger than the desire to be healthy and slim. Therefore, if there is no willpower, a woman or girl needs strong motivation.
Motivation skills
In the beginning, you need to determine the real reason for wanting to lose weight. Dreams of a slim figure during the beach season are often not enough to motivate weight loss.
The right motivation will increase the desire for figure and improvement. The best examples of incentives are described below.
Change yourself and your life
These changes involve not only appearance, but also a person's mental state.
After physical exertion, stress and dissatisfaction with one's life will be reduced.
By checking your diet and strengthening physical activity, you can improve your life.
Stick to your appearance
All women have different physiques, but fashion and beauty standards set certain common ideal parameters.
The desire for a beautiful figure and lack of confidence in one's appearance can be used as motivation for weight loss.
Develop willpower
For some women, the challenge: "Can you lose weight? " is enough to start actively exercising. When the goal is achieved, pride appears-I can!Not wanting to be disappointed in one's abilities is a good incentive.
But at the same time, you must be prepared for the fact that an emotional decision will not change your body. Therefore, initially you should adjust to regular exercise and diet.
Set realistic goals
Motivation must be realistic and achievable. . . The sudden transition to the new system will put pressure on the body, so you should gradually introduce changes and carefully monitor your reactions. The desire to lose 8-10 kg in two weeks is hard to come true. After the specified time, the result will not be obvious and the residual power will disappear.
The important thing is not to rush to set feasible goals. For example, if you reduce your 500-calorie diet every day, you will lose up to 500 grams of excess weight in a week.
Make a weight loss plan
A clear plan written on paper can save you time and energy, and it is also a good motivation. It must include training and general nutrition.
To develop an effective weight loss plan, it is recommended:
- Set a deadline.By sticking to diet and exercise, you can lose up to 1-1. 5 kg per week. Therefore, you should not plan that you can lose 15 kg in a month.
- The number of meals distributed.Even if most of the day is spent at work, it is very possible to eat 4-5 times a day.
- Consider a meal plan.To do this, you need to develop a menu for the week, and then adjust it if necessary. In this way, you can save money to promote yourself.
- Develop a training plan.Without exercise, you will not be able to move your weight.
Keep an exercise blog
Any notes on the progress of the work in the graph allow you to view the results and make changes if necessary.
To calculate the calories consumed and the number of exercises performed, it is recommended to create a separate notebook or blog on the Internet for friends and acquaintances to see.
This will be a new incentive. That being said, it is important to be honest with yourself and point out missed exercises and excessive calorie intake.
Consider a system of punishment and reward
Must be stimulated daily to comply with proper nutrition and exercise regimen. Otherwise, there is a chance to stay in this mode for a week.In order to complete all the tasks envisaged, it is recommended to draw a table, which will give the score of the performed operation.For following the daily plan (reduce calories intake, increase exercise group performed), 10 points will be awarded. In a week, you should get 70 points, which means getting a promotion, otherwise you will be fined.
Such a system is a good motivational game. The most important thing is to find effective rewards and punishments.
The following can be used as incentives:
- Shopping (clothes or jewelry);
- Go to the restaurant with friends;
- Go to a beauty salon or movie theater.
Every time you spend a "right" day, you can deposit a certain amount of money in the piggy bank and spend it on yourself.
Promotion in the form of candy is not the right way. It is allowed to use it no more than once in 2-3 weeks.
Penalty options:
- Arrange additional training;
- Do not buy anything for a certain period of time;
- Donate part of the money to relatives and friends;
- Clean the apartment.
You can add extra points for each "extra" method of any exercise. This effective method will effectively stimulate the increase in load. Comparing weekly achievements will clearly show the results of your work.
Put old photos and favorite clothes in a prominent place
Slim old photos or favorite clothes a few sizes smaller than the current ones are all strong motivations. They will instill the confidence that they can lose weight, because this number used to be much slimmer. If you don’t have either, you can buy any clothes you really like, but it’s 1-2 yards smaller. She will be an incentive and reward for the work done.
Tell someone your plan
Losing weight is difficult physically and psychologically. Therefore, after telling your loved ones your intentions, you can count on their support. They will be interested in accomplishments and point out deficiencies in their diet.
Maybe someone wants to join, the process of losing weight will become more enjoyable.
Positive thinking and action
The process of weight loss should be accompanied by positive thoughts. Before you start to lose weight, you need to change your overall attitude.Stress can negatively affect the perception of your body and appearance. Therefore, it is recommended to calm down, assess all your shortcomings without haste, and develop an action plan.
A positive attitude makes you believe in yourself and get things done to the end. In order to maintain this state, it is recommended to meditate to find your attractive side.
Stick to the right pace
To lose weight successfully, you need to choose the right speed.The secret is that you need to listen to your body instead of being overloaded.This applies to exercise and diet. A sudden transition to high-intensity training or unusual diet can put stress on the body. The decision to run 10 kilometers from Monday is incorrect. Even if a woman can overcome such obstacles, it will be difficult for a woman to get up the next day.
It is recommended to do the same amount of exercise for 1-2 weeks, and then gradually increase the load.
Enjoy sports
After training, it releases adrenaline and dopamine to improve mood.
Even a little exercise can make you feel happy, so exercise can be used as a safe antidepressant.
Choose high-quality sports equipment and beautiful clothes
Fashionable equipment and beautiful sports uniforms contribute to sports activities.
Fashionable shorts or leggings, new comfortable sneakers, various equipment (pedometer, heart rate monitor) will increase the desire to exercise.
Don't deprive yourself of the food you like
The right diet does not mean eating only vegetables and dried chicken breasts. All essential nutrients, as well as fat, must be supplied to the body every day. You can't give up the usual food suddenly-this can have a negative effect on your physical and emotional state, and may eventually lead to a breakdown.
If you have difficulty choosing your own diet, it is recommended to consult an expert. It will help you calculate the amount of calories, vitamins and minerals you need, including some of your favorite but not very healthy foods in your diet to avoid decomposition (if these include potato chips and high-calorie sweets, you still have to give upwards).
If you often want to eat, you can eat nuts or dried fruits.
Have a positive attitude towards food
The weight loss meal should be pleasant and satisfy all the needs of the body at the same time.It is not recommended to say: "I am on a diet, I can't. " A more correct way of saying is: "I choose different foods. "
There are many healthy dishes in the world. You just need to find new recipes and experiments to observe the number of calories needed.
Make a weekly photo report
Photo visualization results. It is recommended to photograph yourself in the same position on the same day of the week. The signature with weight and other parameters (waist and hips) is an additional bonus. Such photos can be posted online to get 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, try food (try vegetarianism or add new healthy products to your diet).
To diversify your workouts, you can sign up for sports dancing or in the swimming pool.
do not give up
It must be remembered that weight ceases to happen to everyone. The most important thing is to continue training and work hard.
In times of despair, you need to remember the results achieved: this will help force yourself to move on.
Record achievements
You can write down all your achievements in a blog or regular notebook.
These can be changes to parameters or new sports victories: for example, if instead of running 2 kilometers in 16 minutes, you run 2 kilometers in 14 minutes, or if you eat fewer calories than planned.
Get rid of big items
Saying goodbye to the old things is the strongest motivation to continue exercising and eating good food.Large items can be donated, donated to charity or thrown away.
Psychologists suggest: buy a beautiful dress that is one size smaller and work hard to lose weight to wear it.
Visualize your new image
In order to stimulate yourself to perform the necessary operations at home, it is recommended to imagine yourself as you want.
You need to often imagine yourself being slimmer and more elegant, and also think about how weight loss will affect your quality of life.
List the advantages
Before starting the weight loss process, it is recommended to determine the advantages of a slim figure. All the positive aspects of a slim person’s life need to be written on a piece of paper and placed on the refrigerator.
Whenever you want to eat something, I suggest you read this list: it will help stop eating.
Change image
Psychologist’s advice: go to a beauty salon, change your hair color or hairstyle, manicure or pedicure.
Reincarnation like this strengthens the motivation for change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for two people to do it together. In periods of lack of results, you can share results and support each other.
If there are no such people in the surrounding environment, they can always be found on the Internet and in special forums.
Looking for inspirational slogans
It is recommended that you choose some quotes to increase your motivation to move forward. The stimulus can be recorded and placed on a screen saver on a mobile phone or computer.
Minimize stress
Stressful situations should be avoided because the increase in adrenaline increases appetite.It is necessary to surround yourself with a positive attitude-watch comedies, various humorous shows. Walking in fresh air also has a positive effect on the internal state.
People who destroy emotions should be avoided.
Give up the idea of being overweight
If a woman has been thinking about how to lose excess weight, this idea will become obsessive-compulsive disorder, which often hinders weight loss or leads to anorexia.
The important thing is to learn not to think about extra weight, but to learn to love yourself and increase self-esteem.
Weight loss is a long-term process, so it is recommended that long-term work be adjusted psychologically.
Special motives for young girls and women of age
In each age group, in addition to the motivations listed, there are some goals that can help move forward and solve overweight problems:
- Meet love.For young girls, meeting a man may be a future husband, which is a powerful motivation. When meeting new people, appearance plays an important role, so you need to try to maintain a good image in any situation.
- Get a prestigious job or be promoted to a higher position.When recruiting, a healthy body will be a plus point, especially because most bosses themselves actively participate in sports and ask their subordinates to do so. Being aware of a person's beauty and harmony will give people confidence, which will be immediately felt when communicating with him, during interviews, etc.
- Improve health.Proper nutrition and exercise are not only necessary for a beautiful figure, but also necessary for the prevention of various diseases. This is especially true for diseases of the cardiovascular system and musculoskeletal system, which occur in women after the age of 45.