Obesity is a more relevant issue today than ever before. It affects all walks of life and can appear at any age. A stressful life, improper nutrition "on the go" becomes the reason why the body is exposed to constant stress, begins to accumulate fat. How to force yourself to lose weight, to realize that there is a problem?
How to overcome psychological barriers?
Approximately every third woman in the world today is faced with such a problem as being overweight, but the majority do not try to do anything about it, believing that nothing bad will happen. In large part, this is due to the fact that getting rid of extra pounds is a rather complicated process that requires effort, and not everyone is ready for this. Some do not know where to start, how to lose weight properly, and this becomes the reason for the worsening of the situation. If you do not follow the rules of diet and weight loss, you can achieve the most unexpected and often negative consequences. If you fast for a week, and then suddenly return to your previous diet and daily routine, you can only achieve weight gain, and very sharply. It is already difficult to lose such weight, it continues to increase.
Getting yourself to lose weight can be very difficult at times. How to solve this problem? There are many tips that help to overcome psychological barriers, to correctly decide what is most important for life and health. Only in this case it is possible to correctly draw up a schedule not only for nutrition, but also for the rest of the daily routine, because diet alone will not help to solve all problems. It is important to lead an active lifestyle, walk more, be in the fresh air. You need to adjust psychologically that losing weight is quite real and less problematic.
In order to force yourself to lose weight, you have to really reconsider your outlook on life. Being overweight is a problem formed from your own habits, an unwillingness to change anything in your own life. But you can not 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 only a strict diet, but also an active lifestyle, a complete change of views on the daily routine, your own mood.
In order to lose weight easily and without harm to your own health, you need to consult a nutritionist, a supervising doctor. After that, psychologically listen 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 important to follow the time-tested tips.
Why is it difficult to lose weight?
What is the reason why losing weight is not so easy for many people? There may be several reasons, but there are only two main ones:
- 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 sufficient willpower to lose the unwanted weight.
As a rule, it is people who want to lose weight themselves who ask the question of how to force themselves to lose weight if there is no will. You want to lose weight and then stay in shape, but how to develop willpower, where can you get it if you don't have enough?
The process of losing weight is interconnected with mental work: change habits, convince yourself of the need for this, be persistent in pursuing your goals, stick to attitudes and sports. All of these are very important 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 fun, it is still not the main pleasure that you should strive for.
It makes no sense to achieve something if a person himself believes that he does not really need it.
Maybe someone needs the personal support of an instructor or someone else who can give clear instructions on what to do for someone wanting to lose that extra weight. Indeed, not everyone is able to force himself to observe his own regime. As the Italians say, wanting is being able to, and when it comes to weight loss, this is what happens: a person wants and loses weight, or he doesn't want it. Finding the will to lose weight is not difficult.
Before considering the psychological aspects associated with the lack of desire to lose weight, you should undergo a physical examination and make sure that there is excess weight for this reason, and not because of hiding any pathology behind it.
Determining the cause of weight gain means getting as close as possible to solving the problem, because the diet that weight loss will follow depends on the cause.
If the reason may be in metabolism, then the diet will be specific. If a friend advises you to go on a diet, this does not mean that it will also be effective for you. Before blaming yourself, saying that I want to lose weight, but there is no will, you must first make sure that this is the only reason, and not a serious illness.
If there were no such problems, and the reason was simply a lack of will to achieve the desired form, then where to get the willpower would not be a mystery. Don't underestimate the meaning of words - a lot can be improved by saying the right words. You should not ask questions about how to lose weight, if there is no will and convince yourself that there is no strength, it is better to work on setting goals.
How to start losing weight?
It must be admitted that the problem of being overweight can no longer be ignored. Usually, even with a strong overweight, many continue to console themselves that there is no problem, and "crumpets" are in vogue at the moment. But this is far from the case, an impressive body weight is a direct threat to physical health, decline in appearance and rapid aging. Therefore, it is necessary not only to weigh yourself, but also to use BMI (body mass index), centimeter tape. Even old photos and clothes can show that your weight is far from ideal. It is worth noting that his weight has increased, his appearance has changed for the worse. This is the first step that will help solve the question of how to adjust psychologically for weight loss.
The decision to lose weight is a difficult and responsible step that must be taken without hesitation. Many admit that there is excess weight, but let everything run its course, because losing weight requires a complete change in the daily regimen, and not everyone is ready for it. Often, the problem is nothing more than talk, and the weight of the problem remains. If outwardly this does not bother you, then you should think about the state of health, in which such an excess is dangerous.
Therefore, you need to clench your will and start taking action to improve your own condition. You should plan how exactly the weight will return to normal, what actions to take for this. At this stage, it is necessary, together with specialists, to draw up a weight loss program, to determine a clear plan of action for the near future.
How to force yourself to lose weight without compromising your health? Some people think that a person must immediately go on a strict diet or regulate fasting so that the weight returns to normal in a matter of days. But this is not real. Not only does it need to lose weight, the effects of weight loss need to be consolidated so that it doesn't add up again when the diet is over. You can barely eat anything for a few days, so over the next week you literally pounce on food, putting all your pounds back and some more into the load.
It is important to immediately understand that losing weight requires a certain period, for example, up to a year, during which the weight will be lost smoothly and correctly, ensuring a return to health. Don't worry if in the first week the exact results you want to see are not achieved. You need to put together a schedule to clearly see what and when measures will be used to lose weight. It is recommended that you detail your diet, exercise, massage, and walks. This will make weight loss an enjoyable psychological process, not a stressful one. You can not quit the diet halfway or take a long break, because the effect in this case will not be achieved.
Principles of good nutrition
How to get rid of constant hunger? Hunger is the main enemy in this case - eating habits are constantly a big problem. In many cases, hunger is a psychological problem. Nutritionists advise not to try to deal with it, but simply to shape your diet in such a way that hunger does not arise during the day. You need to eat 4-5 times a day, but divide your food into small 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 include vegetables, fruits, but flour and sweets should be excluded altogether or minimized.
The human liver can process almost any amount of food, but its composition must be chosen in such a way that the nutrients are not converted into fat. Only 90-100 grams of carbohydrates are allowed per meal. More of them will just start to be converted into fat to lower the amount of sugar in the blood. Therefore, you have to choose the right food.
You can eat almost any food during the day, but great attention should be paid to its nutritional value. To effectively get rid of excess weight and maintain overall health, you need to consume no more than 1000-1200 kcal per day. This will allow you to get rid of 160 g of fat per day. A greater effect will be achieved due to the removal of excess water from muscle tissue.
How to get out of the diet properly?
At the end of the diet, it is necessary to return to a normal diet without compromising 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 start to gain again. It is recommended to eat at least 3-4 times a day. You should consume up to 90 g of carbohydrates at a time, it is not recommended to eat before bed or at night. Optimal proportions for the next meal per day:
- protein - 90-100 g;
- fat - 60-80 g;
- carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, begin to actively fight with kilograms, which greatly complicates your life? To do this, it is not enough to realize that there is such a problem, it must be started immediately, and not postponed until later. The diet should be strictly followed, uninterrupted, not stopped before the desired result is achieved. Only in this way will it be possible to achieve relatively easy and fast results, restore health and excellent appearance.