Being overweight is a more topical problem than ever. It affects all layers of society and can appear at any age. A stressful life, a poor diet "on the go" becomes the reason why the body is exposed to constant stress, begins to accumulate fat. How do you force yourself to lose weight, to realize that there is a problem?
How to overcome the psychological barrier?
About one in three women in the world today faces a problem such as being overweight, but the majority do not seek to remedy it, believing that nothing terrible is happening. A lot of this is because shedding extra pounds is a pretty complicated process that takes some effort, and not everyone is ready for it. Some do not know where to start, how to lose weight correctly, and this becomes the reason for the aggravation of the situation. If you do not 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 suddenly revert to your previous diet and daily routine, you can only achieve a very noticeable weight gain. It is already difficult to get rid of such a weight, it continues to increase.
Losing weight is sometimes very difficult. How to solve this problem? There is a lot of advice that helps to overcome the psychological barrier, to decide correctly what is most important for life and health. Only in this case is it possible to correctly establish a program not only for nutrition, but also for the rest of the daily routine, since the diet on its own will not solve all the problems. You have to lead an active life, walk more, be in the great outdoors. You need to adjust yourself psychologically to the fact that losing weight is real and not that much of a problem.
To force yourself to lose weight, you have to completely reconsider your outlook on life. Being overweight is a problem formed by your own habits, your refusal to change anything in your own life. But you cannot get rid of excess weight if you do not solve the question of how to deal with the current situation psychologically. Any weight loss is not only a strict diet, but also an active lifestyle, a complete change of perspective on the daily routine, your own mood.
To lose weight easily and without harming your health, you need to consult a dietitian, supervising doctor. After that, be psychologically aware that it is the 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 proven advice.
Why is it difficult to lose weight?
What is the reason why losing weight is not so easy for a lot of people? There can 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 enough willpower to lose unwanted weight.
Usually, it is the person who wants to lose weight themselves who is left with the question of how to force themselves to lose weight if there is no willpower. You want to lose weight and then stay in shape, but how do you build willpower and where can you find it if you don't have enough?
The process of losing weight is linked to mental work: changing habits, convincing yourself of it, persevering in the pursuit of your goal, adhering to attitudes and exercising. All of this is absolutely essential to achieve a positive result. You have to thank yourself for your efforts, feel positive emotions, realizing that food is just a way to get energy, although pleasant, but still not the main pleasurethat you need to research.
It doesn't make sense to achieve something if a person himself believes that he doesn't really need it.
Maybe someone needs support in the person of an instructor or someone else who can give clear instructions on what to do when someone wants to lose those extra pounds. Indeed, not everyone is able to force themselves to observe the diet alone. As the Italians say, wanting is power, and when it comes to weight loss, that's exactly the case: either a person wants and loses weight, or they don't. Finding the will to lose weight is not that difficult.
Before considering the psychological aspects of unwillingness to lose weight, you need to undergo a physical examination and make sure that there is excess weight for this reason, and not because there is a pathology behind it. him.
Establishing the cause of the weight gain means getting as close as possible to solving the problem, as the diet the losing weight will adhere to depends on the cause.
If the reason is probably metabolism, then the diet will be specific. If a friend has advised you on a diet, that doesn't mean it will work for you too. Before you blame me, say that I want to lose weight, but there is no willpower, first you need to make sure that is the only reason, and not some serious illness.
If there are no such problems and the reason is only the lack of willpower to achieve desired forms, then where to get willpower will not be a mystery. Don't underestimate the meaning of words - a lot can be fixed by saying the right words. You should not ask yourself the question of how to lose weight, if there is no will and convince yourself that there is no strength, it is better to work to set a goal.
How to start losing weight?
It must be admitted that the problem of overweight can no longer be ignored. Usually, even with a great excess of weight, many continue to console themselves that there is no problem, and "crumpets" are all the rage today. But this is far from the case, an impressive weight is a direct threat to physical health, deterioration of appearance and rapid aging. Therefore, it is necessary not only to weigh yourself, but also to use a BMI (body mass index), a centimeter tape. Even old photographs and clothing can show that body weight is less than 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 to resolve the question of how to adapt psychologically to lose weight.
The decision to lose weight is a difficult and responsible step that should be taken without hesitation. Many admit that there is excess weight, but let everything take its course, because losing weight requires a complete change in the daily diet, and not everyone is ready for this. Often times, the case does not go beyond the floor, and the problem weight stays in place. If, externally, you do not mind, then you need to think about the state of health to which such an excess is harmful.
Therefore, you have to take your willpower in a fist and start taking steps to improve your own condition. You need to plan exactly how the weight will be brought back to normal, what steps need to be taken for this. At this stage, it is necessary, together with a specialist, to develop a weight loss program, to determine a clear plan of action for the near future.
How to force yourself to lose weight without sacrificing health? Some people think that it is necessary to immediately follow a strict diet or organize a fast, so that the weight returns to normal within a few days. But it's unreal. Not only do you need to lose weight, but you also need to consolidate the weight loss effect so that you do not gain even more after the diet is over. You can hardly eat anything for several days, so over the next week you literally pounce on the food, bringing back all your kilograms and a few more to load.
It is important to immediately understand that weight loss requires a certain period, for example, up to a year, during which the weight will disappear smoothly and correctly, ensuring the return of health. Do not worry if in the first week exactly the result you want to see is not achieved. You need to establish a schedule to clearly see what steps and when will be used to lose weight. It is recommended that you detail your diet, exercises, massages and walks. This will make weight loss an exciting and non-stressful psychological process. You can not stop the diet halfway or take long breaks, because the effect in this case will not be achieved.
The principles of good nutrition
How to get rid of constant hunger? Hunger is the main enemy in this case - the habit of constantly eating becomes a big problem as a result. In many cases, hunger is a psychological problem. Nutritionists recommend that you do not try to overcome it, but simply train your diet so 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, you better 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 completely excluded or kept to a minimum.
The human liver can process almost any amount of food, but its composition should be chosen so that the nutrients are not converted into fat. Only 90 to 100 grams of carbohydrate is the maximum allowed per meal. More of them will simply start to be converted to fat in order to reduce the amount of sugar in the blood. That is why you need to choose the right diet.
You can eat almost any food during the day, but great attention should be paid to its nutritional value. To effectively shed excess weight and maintain overall health, you should not consume more than 1000-1200 kcal per day. This will allow you to get rid of 160g of fat per day. A greater effect will be achieved by removing excess water from muscle tissue.
How to get out of the diet correctly?
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 when it comes time to lose weight it is enough to 1200. A smooth transition is necessary so that the weight does not start to regain again. It is recommended to eat at least 3-4 times a day. You should take up to 90g of carbohydrate at a time, eating before bed or at night is not recommended. Optimal proportions for the following 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 pounds, which greatly complicates your life? To do this, it is not enough to realize that there is such a problem, it is necessary to start it to solve it immediately and not to postpone it until later. The diet should be followed strictly, not be interrupted, not to give up 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.