Overweight is a more relevant problem today than ever before. It affects all strata of society and can appear at any age. Stressful life, inadequate food "on the go" become the reason why the body is exposed to constant stress, begins to accumulate fat. How to force yourself to lose weight, to realize there is a problem?
How to overcome the psychological barrier?
Approximately every three women in the world today are faced with the problem of being overweight, but most do not seek to do anything about it, believing that nothing terrible is happening. For the most part, this is because getting rid of those extra pounds is a fairly complicated process that takes effort, and not everyone is prepared for it. Some do not know where to start, how to lose weight correctly, and this becomes the reason for the worsening of the condition. If you don't follow the rules of diet and weight loss, you can get 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 will only gain weight, and very sharply. It's already hard to get rid of that weight, it keeps increasing.
Making yourself lose weight is sometimes very difficult. How to solve this problem? There are many tips that help to overcome the psychological barrier, to correctly decide what is most important for life and health. Only in this case is it possible to correctly draw a schedule not only for food, but also for the rest of the daily routine, as the diet alone will not help solve all the problems. You have to lead an active lifestyle, walk more, be outdoors. You need to psychologically adjust to the fact that losing weight is very real and not that troublesome.
To force yourself to lose weight, you need to completely reconsider your outlook on life. Excess weight is a problem formed by your own habits, by the unwillingness to change anything in your own life. But you can't get rid of excess weight if you don't resolve the question of how to psychologically deal with the current situation. Any weight loss is not just a strict diet, but also an active lifestyle, a complete change of point of view about the daily routine, your own mood.
To lose weight easily and without harming your health, you need to consult a nutritionist and supervisor. After that, tune in psychologically 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 time-tested tips.
Why is it difficult to lose weight?
What is the reason losing weight is not so easy for many people? There can be several reasons, but there are only two main ones:
- most likely, it's a pathology and, in this case, losing weight really isn't 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 who raises the question of how to force himself 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 do it if you don't have enough?
The process of losing weight is linked to mental work: change habits, convince yourself of the need for it, be persistent in the pursuit of your goal, follow attitudes and exercise. All of this is absolutely essential to get a positive result. You need to thank yourself for your efforts, get positive emotions, while realizing that food is just a way to get energy, although it is pleasant, it is still not the main pleasure you should strive for.
It doesn't make sense to achieve something if the person himself believes he doesn't really need it.
Perhaps a person needs support in person from an instructor or someone else who can give clear instructions on what a person should do 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 power and, when it comes to losing weight, that's exactly that: either you want and lose weight, or you don't. Finding the willpower to lose weight is not that difficult.
Before considering the psychological aspects associated with an unwillingness to lose weight, a physical examination should be performed to check for excess weight for this reason, not because it hides some pathology behind it.
Establishing the cause of weight gain means getting as close as possible to solving the problem, as the diet that the weight loss person will adhere to depends on the cause.
If the reason is presumably metabolism, the diet will be specific. If a friend has advised you on a diet, it doesn't mean that it will also be effective for you. Before blaming myself, saying that 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 just a lack of willpower to achieve the desired shapes, then where to get willpower is not a mystery. Don't underestimate the meaning of words - many things can be corrected by saying the right words. You shouldn't ask how to lose weight, if you don't have the willpower and you're convinced that you don't have the strength, it's better to work on setting a goal.
How to start losing weight?
It must be admitted that the problem of being overweight can no longer be ignored. Normally, even with a great deal of excess weight, many continue to console themselves that it's okay, and "muffins" are all the rage today. But this is far from the case, a staggering weight is a direct threat to physical health, deteriorating appearance and rapid aging. Therefore, it is necessary not only to weigh ourselves, but also to use the BMI (Body Mass Index), a centimeter tape. Even photos and old clothes can show that body weight is far from ideal. You have to realize that the weight has increased, the appearance has changed for the worse. This is the first step that will help 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 without hesitation. Many admit that they are overweight, but let everything take its course, because to lose weight it is necessary to make a complete change in the daily routine, and not everyone is prepared for this. Often, the topic doesn't get beyond the conversation, and the weight of the problem remains in place. If outwardly this does not bother you, then you should think about the state of health for which such excess is harmful.
Therefore, you need to control your will and start taking steps to improve your own condition. You must plan exactly how the weight will return to normal, what actions should be taken to do so. At this stage, it is necessary, together with an expert, to draw up a weight loss program to define a clear action plan for the near future.
How to force yourself to lose weight without sacrificing health? Some people feel that you should go on a strict diet right away or go on a fast to get your weight back to normal in a matter of days. But this is unrealistic. In addition to reducing weight, the slimming effect needs to be consolidated so that it does not increase further when the diet is complete. You can't eat almost anything for several days, so the next week you literally jump on the food, returning all your pounds and a few more to the load.
It is important to understand right away that weight loss requires a certain period, for example, up to a year, during which the weight will go away smoothly and correctly, ensuring a return to health. Don't worry if in the first week exactly the result you'd like to see isn't achieved. You need to chart a timeline to clearly see what measures and when you will use them to lose weight. It is recommended that you detail your diet, exercise, massage, and walking. This will make losing weight an exciting and non-stressful psychological process. You cannot halfway off the diet or take long breaks, as the effect will not be achieved in this case.
The basics of good nutrition
How to get rid of constant hunger? In this case, hunger is the main enemy - the habit of constantly eating becomes a big problem. In many cases hunger is a psychological problem. Nutritionists recommend not trying to overcome it, but simply designing your diet so that hunger doesn't show up during the day. You need to eat 4-5 times a day, but divide your diet into smaller 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 including vegetables, fruits, but flour and sweets should be excluded or minimized.
The human liver can process almost any amount of food, but its composition must be selected so that nutrients are not converted to fat. Only 90-100 grams of carbohydrates are the maximum allowed per meal. More of them will simply start to be converted to fats to reduce the amount of sugar in the blood. That's why you need to choose the right diet.
You can eat almost any food during the day, but you should pay close attention to its nutritional value. To effectively eliminate excess weight and maintain overall health, you do not need to consume more than 1000-1200 kcal per day. This will allow you to get rid of 160g of fat a day. A greater effect will be achieved due to the removal of excess water from muscle tissue.
How to get off the diet correctly?
At the end of feeding, it is necessary to return to normal feeding without compromising health. For life, it takes up to 2, 500 kcal a day, but when it comes to losing weight, 1, 200 is enough. A smooth transition is necessary so that the weight does not regain weight. 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 bed or at night. Ideal proportions for subsequent meals per day:
- protein - 90-100 g;
- fats - 60-80 g;
- carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, start actively struggling with the kilograms, which complicate your life so much? To do this, it is not enough to realize that such a problem exists, it must be started to be resolved immediately, not postponed until later. The diet must be followed to the letter, not interrupted, not given up before the desired result is achieved. Only then will it be possible to obtain results relatively easily and quickly, restore health and look excellent.