To lose weight effectively and permanently, you need to consider two components - proper nutrition and sufficient physical activity. These two methods improve health and fitness. But the transition to a healthy lifestyle is often difficult, because old habits and laziness end up being stronger than the desire to be healthy and thin. Therefore, if there is no willpower, a woman or a girl needs a strong motivation.
Motivation Techniques
In the 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 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 a person's appearance but also a person's mental state.
Stress and dissatisfaction with one's life decrease after physical efforts.
By reviewing your diet and becoming 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 for 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.
cultivate willpower
For some women, the challenge: "Can you lose weight? " is enough to start actively working on yourself. When the goal is achieved, pride arises - I could!A reluctance to be disappointed in your abilities is a great incentive.
But at the same time, you must be prepared for the fact that an emotional decision will not transform the figure. Therefore, initially you should tune in to regular exercise and diet.
Set realistic goals
Motivation must be realistic and achievable. . . A sudden transition to a new regimen is stressful on the body, so changes should be introduced gradually, carefully monitoring 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's important to take your time and set achievable 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 weight loss plan
A clear plan written on paper can save time and effort, as well as generating great motivation. It should include training 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 pounds a month.
- Distribute the number of meals.Even if you spend most of the day at work, it's perfectly fine to eat 4 to 5 times a day.
- Think of a meal plan.For this, it is necessary to prepare a menu for a week and then, if necessary, adjust it. With this, you can save money to promote yourself.
- Develop a training plan.Without exercise, you won't be able to move your weight.
Keep an exercise blog
Any notes on the progress of work in the figure allow you to see the results and, if necessary, make changes.
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 seen by friends and acquaintances.
This will be a new incentive. That said, it's important to be honest with yourself and point out lost workouts and excess calories.
Think of a system of punishments and rewards
Adherence to proper nutrition and exercise regimen should be encouraged daily. Otherwise, there's a chance it won't resist in this mode even for a week.To complete all the tasks conceived, it is recommended to create a table in which points will be awarded for the actions performed.For adherence to the daily plan (reduction of calories ingested, increase in series of exercises performed), 10 points are awarded. For one week, you must earn 70 points, which means receiving a promotion, otherwise a fine will apply.
This system is a game type that is a good incentive. The main thing is to find effective rewards and punishments.
The following can serve as an incentive:
- buy things (clothes or jewelry);
- go to a restaurant with a friend;
- visiting a beauty salon or cinema.
For every "right" day spent, you can put a certain amount in the piggy bank and then spend it on yourself.
Promotion in the form of candy is not the right method. It is allowed to use it no more than 1 time in 2-3 weeks.
Punishment Options:
- provide additional training;
- don't buy anything for a certain period of time;
- give part of your money to relatives and friends;
- clean the apartment.
You can add additional points for each "extra" approach to any exercise. This effective method will be an effective stimulus to increase the load. Comparing weekly achievements will clearly show the results of work done on yourself.
Put old photos and favorite clothes in prominent places
Old photographs with a slimmer figure or favorite clothes several sizes smaller than current ones are a very strong motivation. They will inspire confidence that it is possible to lose weight, because the figure was once much leaner. If there is neither, you can buy any outfit you 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 psychologically. So, once you've informed your loved ones about your intentions, you can count on their support. They will be interested in achievements and point out deficiencies in food.
Maybe someone wants to join in and the process of losing weight will become more enjoyable.
think and act positively
The weight loss process must be accompanied by positive thoughts. Before you start losing weight, you need to change your general attitude.Stress negatively affects the adequacy of perception of your figure and appearance. Therefore, it is advisable to calm down, assess all your shortcomings without panic, and form an action plan.
A positive attitude allows you to believe in yourself and bring the matter to a close. To maintain this state, it is recommended to practice meditation to discover the attractive sides of yourself.
following the right pace
To successfully lose weight, you need to choose the right pace.The key is that you need to listen to your body and not overload it.This applies to exercise and diet. A sudden transition to intense training or an unusual diet is stressful on the body. The decision to run 10 km from Monday is not the right one. Even if a woman manages to overcome such an obstacle, the next day it will be difficult for her to get out of bed.
It is recommended to do the same amount of exercise for 1-2 weeks and then gradually increase the load.
enjoy the exercise
After training, adrenaline and dopamine are released, which improve 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 nice clothes
Stylish equipment and beautiful sports uniforms contribute to sporting activities.
Fashionable shorts or leggings, comfortable new sneakers, various devices (pedometer, heart rate monitor) will increase your desire to exercise.
Don't deprive yourself of your favorite food
Eating well doesn't mean eating only vegetables and dried chicken breasts. All necessary nutrients, as well as fats, must be supplied to the body every day. You cannot abruptly give up on normal food - it negatively affects your physical and emotional state and can ultimately lead to a breakdown.
If choosing a diet on your own is difficult, it is recommended to consult an expert. This will help you calculate the amount of calories, vitamins and minerals needed, including in the diet some favorite but not very healthy foods so you don't break out (if that includes high calorie fries and sweets, you still have to give up ).
If you want to eat constantly, you can nibble on nuts or dried fruit.
Have a positive attitude towards food
Dietary meals should be enjoyable while satisfying all the body's needs.It's not recommended to say, "I'm on a diet, I can't. " It's more correct to say, "I choose a different food. "
There are many healthy dishes in the world. You just need to find new recipes and experiment, noting the required amount 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 added incentive. These photos can be posted on the Internet to get support from friends.
Develop new healthy habits
A healthy lifestyle must become a daily habit. To develop it, it is recommended to dive into this topic, learn new information, try foods (try vegetarianism or add a new healthy product to the diet).
To diversify your workouts, you can sign up for sports balls or at the pool.
Do not give up
It must be remembered that weight breaks happen to everyone. The main thing is to keep training, make efforts.
In times of despair, you need to remember the results you've achieved: this will help you push yourself forward.
Keep a record of achievements
You can write down all your accomplishments in a regular blog or notebook.
It can be changed parameters or new sports victories: for example, if you managed to run 2 km not in 16 minutes but in 14 minutes, or if you were eating less than your planned calories.
get rid of big items
Separating from old stuff is the strongest motivation to continue exercising and eating well.Large items can be donated, donated to charities, or simply thrown away.
Advice from psychologists: buy a beautiful dress a size smaller and strive to lose weight so you can wear it.
View your new image
To encourage yourself to take the necessary actions at home, it is recommended to visualize yourself as you want to be.
Often, you need to imagine yourself leaner and more graceful and also think about how beneficial weight loss will affect your quality of life.
Make a list of merits
Before starting the slimming process, it is recommended to determine the advantages of a slim body. All the positive aspects of slender people's lives need to be written down on a sheet of paper and placed in the fridge.
Whenever you feel like eating something, it's a good idea to read this list: it will help discourage eating.
change the image
Advice from psychologists: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
A reincarnation like this strengthens the incentive for change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for two. It is possible to share achievements and support each other in periods of lack of results.
If there are no such people in the immediate environment, they can 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, placed on a screensaver on your phone or computer.
minimize stress
Stressful situations should be avoided, as the increased production of adrenaline increases appetite.It is necessary to surround yourself with a positive - to watch comedies, various humor programs. Walking outdoors also has a positive effect on the indoor state.
People who spoil the mood should be avoided.
Letting go of thoughts of being overweight
If a woman is constantly thinking about how to lose extra pounds, that thought becomes obsessive, often blocks weight loss or leads to anorexia.
It's important to learn not to think about extra pounds, but to learn to love yourself and boost self-esteem.
Losing weight is a long process, so it is advisable to tune in psychologically for a long work.
Particular motivation for girls and women of the same age
At each age, in addition to the motivations listed, there are some goals that help to move forward and solve the problems with excess weight:
- Know love.For girls, meeting a man, possibly a future husband, is a strong motivation. Appearance plays an important role when meeting new people, so you need to try to look good in any situation.
- Get a prestigious job or move to a higher position.When hiring, a fit body will be an advantage, especially since most bosses are actively involved in sports and demand it from their subordinates. The awareness of one's beauty and harmony gives a person self-confidence, and this is felt immediately when communicating with him, in an interview, etc.
- Improve health.Adequate nutrition and the practice of 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 over 45 years of age.