To lose weight effectively and permanently, you need to consider two components - proper nutrition and sufficient physical activity. Both of these methods improve health and body shape. But the transition to a healthy lifestyle is often difficult, because old habits and laziness are more powerful than the desire to be healthy and slim. Therefore, if there is no will, a woman or girl needs strong motivation.
Motivational techniques
At first, you need to determine the real reason for the desire to lose weight. Dreaming of a slim figure for the beach season is often not enough of an 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
These changes are not only about appearance, but also a person's mental state.
Stress and dissatisfaction with one's own life is reduced after physical activity.
By reviewing your diet and becoming more physically active, you can change your life for the better.
Affirm yourself in your appearance
All women have a different physique, but the standards of fashion and beauty set the parameters of certain general ideals.
The desire for a beautiful figure and lack of confidence in their appearance can be used as motivation to lose weight.
Develop 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 can!The reluctance to be disappointed in your abilities is a great incentive.
But at the same time, you have to be prepared for the fact that one emotional decision will not change the figure. Therefore, at first you should adjust to regular exercise and diet.
Set realistic goals
Motivation must be realistic and achievable. . . The sudden transition to a new regime stresses the body, so changes should be made gradually, carefully monitoring your reactions. The desire to lose 8-10 kg in 2 weeks is quite difficult to realize. After the allotted time, the results will not be visible, and the remnants of motivation will disappear.
It is important not to rush and set decent goals. For example, if you reduce your diet by 500 kcal per day, you will lose up to 500 grams of excess weight in a week.
Create a weight loss plan
A clear plan written down on paper can save time and effort, as well as great motivation. This should include training and nutritional estimates.
To create an effective weight loss plan, it is recommended:
- Set deadlines.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 kilograms in a month.
- Share the amount of food.Even if most 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 draw up a menu for a week, and then, if necessary, adjust it. Through this, you can save money on promoting yourself.
- Develop a training plan.Without exercise, you will not be able to transfer your weight.
Create a sports blog
Any notes on the progress of work on the drawings allow you to view the results and, if necessary, make changes.
To calculate the calories eaten 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's why it's important to be honest with yourself and point out missed workouts and excess calories eaten.
Think punishment and reward system hukuman
Adherence to proper nutrition and exercise regimen should be stimulated on a daily basis. Otherwise, it is possible not to stay in this mode even for a week.To complete all the conceived tasks, it is recommended to draw up a table in which points will be awarded for the actions performed.For adherence to the daily plan (reducing calories eaten, increasing the set of exercises performed), 10 points are awarded. During the week, you should earn 70 points, which means receiving a promotion, otherwise fines will follow.
Such a system is the kind of game that is a good incentive. The main thing is to find effective rewards and punishments.
The following can act as incentives:
- buying things (clothing or jewelry);
- go to a restaurant with a friend;
- visit a beauty salon or movie theater.
For every "right" day spent, you can put some money in a piggy bank, and then spend it on yourself.
Promotion in the form of candy is not the right way. It is allowed to use it no more than 1 time in 2-3 weeks.
Punishment options:
- arrange additional training;
- buy nothing for a certain period of time;
- give some of your money to relatives and friends;
- clean the apartment.
You can add extra points for each "extra" approach to any exercise. This effective way will be an effective stimulus to increase the load. Comparing weekly achievements will clearly show you the results of your work.
Place old photos and favorite clothes in a prominent place
Old photos of a slimmer figure or favorite clothes that are a few sizes smaller than they are now are quite a motivation. They will instill the belief that it is possible to lose weight, because the figure used to be much slimmer. If you don't have one or the other, you can buy whatever clothes you like, but 1-2 sizes smaller. He will be an incentive and reward for the work done.
Tell others about your plans
Losing weight is difficult both physically and psychologically. Therefore, having informed your loved ones about your intentions, you can count on their support. They will be attracted to accomplishments and point out deficiencies in food.
Maybe someone wants to join in, and the weight loss process becomes more fun.
Think and act positively
The process of losing weight must be accompanied by positive thoughts. Before you start losing weight, you need to change your overall attitude.Stress negatively affects the adequacy of your perception of your figure and appearance. Therefore, it is advisable to calm down, assess all your shortcomings without panicking and come up with a plan of action.
A positive attitude allows you to believe in yourself and solve problems. To maintain this state, it is recommended to do meditation to find the interesting side in yourself.
Hold on to the right speed
To lose weight successfully, you have to choose the right pace.The secret lies in the fact that you need to listen to your body and not overload it. This applies to exercise and diet. The sudden transition to intense training or an unusual diet is stressful for the body. The decision to run 10 km from Monday was not the right one. Even if a woman can 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 number of exercises for 1-2 weeks, then gradually increase the load.
Happy exercising
After training, adrenaline and dopamine are released, which improves mood.
Even light exercise can give you a good mood, so exercise can be used as a safe antidepressant.
Choose high-quality sports equipment and beautiful clothes
Stylish equipment and beautiful sports uniforms contribute to sports activities.
Fashionable shorts or leggings, new comfortable sneakers, various devices (pedometers, heart rate monitors) will increase the desire to exercise.
Don't lose your favorite food
Eating right doesn't mean just eating vegetables and dry chicken breast. All the necessary nutrients, as well as fats, must be supplied to the body every day. You can not suddenly give up ordinary food - this negatively affects the physical and emotional state and can eventually lead to disturbances.
If it is difficult to choose a diet on your own, it is advisable to consult a specialist. This will help you calculate the amount of calories, vitamins, and minerals you need, including in your diet some of your favorite foods, but not so healthy as to be spoiled (if this includes high-calorie chips and candy, you'll still have to give it a raise).
If you have a constant urge to eat, you can snack on nuts or dried fruit.
Have a positive attitude towards food
Diet food should be enjoyable, while satisfying all the needs of the body. It's not advisable to say: "I'm on a diet, I can't. " It's more correct to say: "I choose different foods. "
There are many healthy dishes in the world. You just need to find new recipes and experiments, observing the required number of calories.
Create weekly photo report
Photos visualize the results. It is recommended to photograph yourself in the same position on the same day of the week. Signatures with weight and other parameters (waist and hips) are an added incentive. The photos can be posted on the Internet to get support from 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, experiment with food (try vegetarianism or introduce new healthy products into the diet).
To diversify your practice, you can sign up for a sports dance or in the pool.
do not give up
It should be remembered that weight loss happens to everyone. The main thing is to continue training, make efforts.
In times of despair, you need to remember the results achieved: this will help force yourself to move on.
Keep record of achievements
You can write down all your achievements in a regular blog or notebook.
This can be changed parameters or new sports wins: for example, if you managed to run 2 km not in 16 minutes, but in 14 minutes, or eat fewer calories than planned.
Get rid of the big stuff
Breaking up with old things is the strongest motivation to keep exercising and eating well.Large items can be donated, donated to charity, or simply thrown away.
Psychologist advice: buy a beautiful dress one size smaller and try to lose weight so that you can wear it.
Visualize your new image
In order to stimulate yourself to perform the necessary actions at home, it is advisable to visualize yourself as you wish.
You need to often imagine yourself slimmer and graceful, and also think about how beneficial weight loss will affect your quality of life.
Make a list of benefits
Before starting the process of losing weight, it is advisable to determine the advantages of a slim figure. All the positive aspects of the life of a thin person need to be written down on a piece of paper and put in the refrigerator.
Whenever you feel like eating, it is recommended that you read this list: it will help prevent eating.
Change image
Psychologist advice: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
Reincarnation like this strengthens the urge to change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for two people to do it. It is possible to share achievements and support each other during periods of lack of results.
If there are no such people in the immediate environment, they can always be found on the Internet, in specialized forums.
Find motivational slogans
It is recommended that you make a selection of quotes that increase your motivation to move forward. Stimuli can be recorded, placed on the screensaver on your phone or computer.
Minimize stress
Stressful situations should be avoided as increased adrenaline production increases appetite.You need to surround yourself with positive things - watching comedy, various funny programs. Walking in the fresh air also has a positive effect on the internal state.
People who spoil the mood should be avoided.
Letting go of thoughts about being overweight
If a woman constantly thinks about how to lose weight, these thoughts become obsessive, often hinder weight loss or lead to anorexia.
It is important to learn not to think about being overweight, but to learn to love yourself and increase self-esteem.
Losing weight is a long process, so it is advisable to adjust psychologically for long work.
Special motivation for young girls and women of age
At each age, in addition to the listed motivations, there are certain goals that help to move forward and solve problems with excess weight:
- Meet love.For young girls, meeting a man, perhaps a husband-to-be, is a powerful motivator. Appearance plays an important role when meeting new people, so you should try to look good in any situation.
- Get a prestigious job or move to a higher position.When recruiting, a fit body will be a plus, especially since most employers are actively involved in their own sports and require this from their subordinates. The awareness of one's beauty and harmony gives one confidence, and this is immediately felt when communicating with him, during interviews, 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 musculoskeletal system, which occur in women after 45 years.