To lose weight effectively and permanently, there are two things you need to consider: good nutrition and sufficient physical activity. Both of these methods improve health and fitness. But the transition to a healthy lifestyle is often difficult, as old habits and laziness prove to be stronger than the desire to be healthy and lean. Therefore, if there is no willpower, a woman or a girl needs a strong motivation.
Motivation techniques
At the very beginning, you need to determine the real reason for the desire to lose weight. Dreams of a slim figure for the beach season are often not a sufficient 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 the appearance, but also the mental state of a person.
Stress and dissatisfaction with one's own life decrease after physical exertion.
By changing your diet and becoming more physically active, you can change your life for the better.
Assert yourself in your appearance
All women have a different physique, but the standards of fashion and beauty set the parameters of a certain common ideal.
The desire for a beautiful figure and the lack of confidence in one's appearance can be used as motivation to lose weight.
Cultivate the will
For some women, the challenge: "Can you lose weight? "Is enough to start actively working on yourself. When the goal is reached, pride appears - I could!A reluctance to be disappointed with your abilities is a great incentive.
But at the same time, you need to be prepared for the fact that an emotional decision will not transform the figure. Therefore, first you need to get into regular exercise and diet.
Set realistic goals
Motivation must be realistic and achievable. . . A sudden transition to a new diet is stressful on the body, so changes should be introduced gradually, carefully monitoring your reaction. The urge 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 is important not to rush and set achievable goals. For example, if you reduce the diet by 500 kcal per 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 you time and effort, as well as great motivation. It should include training and rough nutrition.
To create an effective weight loss plan, it is recommended that:
- Set deadlines.By dieting and exercising, you can lose up to 1. 5 kg per week. Therefore, you should not expect that you can lose 15 kilograms in a month.
- Distribute the number of meals.Even if most of the day is spent at work, it is quite possible to eat 4 to 5 times a day.
- Think about a meal plan.To do this, you need to draw up a menu for a week, and then, if necessary, adjust it. Thanks to this, you can save money to promote yourself.
- Develop a training plan.Without exercise, you will not be able to shift your weight.
Maintain an exercise blog
Any note on the progress of the work on the figure allows you to see the results and, if necessary, to 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.
It will be a new incentive. That being said, it's important to be honest with yourself and report any missed workouts and excess calories consumed.
Think about a system of punishments and rewards
Adherence to an appropriate diet and exercise should be stimulated daily. Otherwise, there is a chance not to hold in this mode even for a week.To carry out all the designed tasks, it is recommended to draw up a table in which points will be awarded for the actions carried out.For compliance with the daily plan (reduction of calories consumed, increase in the series of exercises performed), 10 points are awarded. For a week you should get 70 points, which means receiving a promotion, otherwise a fine will follow.
Such a system is a kind of game which is a good incentive. The main thing is to find effective rewards and punishments.
The following can act as an incentive:
- buy things (clothes or jewelry);
- going to a restaurant with a friend;
- visit a beauty salon or a movie theater.
For every "good" day you have spent, you can put a certain amount of money in the piggy bank and then spend it on yourself.
Promotion in the form of candy is not the right method. It is allowed not to use it more than once in 2-3 weeks.
Possibilities of punishment:
- organize additional training;
- not buying anything for a while;
- donate some of your money to relatives and friends;
- cleaning of the apartment.
You can add extra points for each "extra" approach to any exercise. This effective method will be an effective stimulation to increase the load. The comparison of weekly achievements will clearly show the results of the work on yourself.
Place old photos and your favorite clothes in prominent places
Old photographs with a slimmer figure or favorite clothes that are several sizes smaller than the current size are pretty strong motivation. They will inspire confidence that it is possible to lose weight, since the figure was once much slimmer. If there is neither, you can buy all the clothes you really like but 1-2 sizes smaller. It will be an incentive and a reward for the work done.
Tell others about your plans
Losing weight is difficult both physically and psychologically. Therefore, after telling your loved ones about your intentions, you can count on their support. They will be interested in the achievements and point out the deficiencies in the diet.
Maybe someone wants to join us, and the weight loss process will become more enjoyable.
Think and act positively
The process of losing weight should be accompanied by positive thoughts. Before you start losing weight, you need to change your overall attitude.Stress negatively affects the adequacy of the perception of your figure and your appearance. Therefore, it is recommended 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 it to an end. To maintain this state, it is recommended to indulge in meditation in order to find the attractive sides in oneself.
Keep the pace
To lose weight successfully, you need to choose the right pace.The secret lies in the fact that you have to listen to your body and not overload it.This applies to both 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 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 amount of exercise for 1 to 2 weeks, and then gradually increase the load.
Enjoy the exercise
After training, adrenaline and dopamine are released, which improves mood.
Even a little exercise gives you a good mood, so sport 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 (pedometer, heart rate monitor) will increase the desire to exercise.
Don't deprive yourself of your favorite dish
Eating well doesn't mean just eating vegetables and dried chicken breast. All the necessary nutrients, as well as fats, must be supplied to the body every day. You can not abruptly give up the usual food - this negatively affects the physical and emotional state and can ultimately lead to breakdown.
If it is difficult to choose a diet for yourself, it is recommended to consult a specialist. It will help you calculate the required amount of calories, vitamins and minerals, including in the diet some favorite foods, but not very healthy so as not to break down (if these include high calorie crisps and candies, up).
If you have a constant urge to eat, you can snack on nuts or dried fruits.
Have a positive attitude towards food
Diet meals should be enjoyable while meeting all the body's needs.It is not recommended to say, "I am on a diet, I cannot. " It is 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, sticking to the required number of calories.
Make a weekly photo report
Photos show the results. It is recommended that you 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 additional incentive. Such photos can be posted on the Internet to gain the support of friends.
<1_img_centerxx>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 include a new healthy product in the diet).
To diversify your training, you can sign up for sports dances or at the swimming pool.
Do not give up
It must be remembered that weight stops happen to everyone. The main thing is to continue to train, to make efforts.
In times of desperation, you need to remember the results you achieved: this will help force yourself to move on.
Keep a journal of accomplishments
You can write down all of your accomplishments in a blog or regular notebook.
It could 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 to eat less than the expected calories.
Get rid of large items
Letting go of 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's advice: buy a nice dress one size down and try to lose weight so you can wear it.
Visualize your new image
To stimulate yourself to perform the necessary actions at home, it is recommended that you visualize yourself as you want to be.
You often have to imagine yourself slimmer 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 process of losing weight, it is recommended to determine the benefits of a slim figure. All the positive aspects of the life of thin people should be written down on a piece of paper and placed on the refrigerator.
Whenever you have the urge to grab a bite to eat, it is recommended that you read this list - it will help you get discouraged from eating.
Change image
Advice from psychologists: go to a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
Such reincarnation strengthens the incentive for change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for the two of you to do so. It is possible to share achievements and help each other during times of lack of results.
If there are no such people in the immediate environment, they can always be found on the Internet, in special forums.
Find a motivating slogan
It is recommended that you make a selection of quotes that increase your motivation to move forward. Stimuli can be recorded, put on a screen saver on your phone or computer.
Minimize stress
Stressful situations should be avoided because increased production of adrenaline increases appetite.It is necessary to surround yourself with a positive - watching comedies, various humorous programs. Walking in the fresh air also has a positive effect on the internal state.
People who spoil the mood should be avoided.
Let go of thoughts of being overweight
If a woman is constantly thinking about how to lose extra pounds, this thought becomes obsessive, often blocks weight loss, or leads to anorexia.
It is important to learn not to think about extra pounds, but to learn to love yourself and increase self-esteem.
Losing weight is a long process, so it is recommended to tune in psychologically for a long job.
Special motivation for young girls and women of age
At each age, in addition to the listed motivations, there are certain goals that allow you to move forward and solve overweight problems:
- Meet the love.For young girls, meeting a man, possibly a future husband, is a strong motivation. Appearance plays an important role when meeting new people, so you should try to look good in all situations.
- Get a prestigious job or move to a higher position.When hiring, a fit body will be a plus, especially since most bosses themselves are actively involved in sport and demand it from their subordinates. Awareness of her beauty and harmony gives a person self-confidence, and this is immediately felt when communicating with them, during an interview, etc.
- Improve health.Good nutrition and 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 after 45 years.