To effectively and permanently lose weight, it is necessary to take into account two components - proper nutrition and sufficient physical activity. These two methods improve health and shape. But the transition to a healthy lifestyle is often difficult, because old habits and laziness turn out to be stronger than the desire to be healthy and slim. Therefore, if there is no willpower, a woman or a girl needs strong motivation.
Motivation techniques
At the very beginning, you need to determine the true reason for the desire to lose weight. Dreams of a slim figure for the beach season are often not enough 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 appearance, but also the mental state of a person.
Stress and dissatisfaction with one's own life decrease after physical exertion.
By reviewing your diet and becoming more physically active, you can change your life for the better.
Assert yourself in your appearance
All women have different physiques, but fashion and beauty standards set the parameters of a certain common ideal.
The desire for a beautiful figure and lack of confidence in their appearance can be used as motivation to lose weight.
Cultivate willpower
For some women, the challenge: "Can you lose weight? " Is enough to start actively working on yourself. When the goal is achieved, pride appears - I could!A reluctance to be disappointed in your abilities is a great incentive.
But at the same time, you must be prepared for the fact that one emotional decision will not transform the figure. Therefore, initially you should tune in to regular exercise and go on a diet.
Set realistic goals
Motivation must be realistic and achievable. . . A sudden transition to a new regime is stressful for the body, so changes should be introduced gradually, carefully monitoring your reaction. The desire 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 feasible goals. For example, if you reduce the diet by 500 kcal per day, up to 500 grams of excess weight will go away in a week.
Make a weight loss plan
A clear plan, written down on paper, can save you time and effort, as well as a great motivation. It must include training and approximate nutrition.
To create an effective weight loss plan, it is recommended:
- Set deadlines.By sticking to a 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.
- Distribute the number of meals.Even if the main part of the day is spent at work, it is quite possible to eat 4-5 times a day.
- Think over 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 to promote yourself.
- Develop a training plan.Without exercise, you won't be able to move your weight.
Keep an exercise blog
Any notes on how the work is going on the figure allows you to see the results and, if necessary, make changes.
To calculate the calories eaten and the number of exercises performed, it is recommended to have a separate notebook or blog on the Internet, which will be seen by friends and acquaintances.
This will be a new incentive. That being said, it's important to be honest with yourself and point out missed workouts and excess calories eaten.
Think over a system of punishments and rewards
Adherence to proper nutrition and exercise regimen will have to be stimulated daily. Otherwise, there is a chance not to hold out in this mode even for a week.To complete all the tasks conceived, it is recommended to draw up a table in which points will be given for the actions performed.For adherence to the daily plan (reducing the calories eaten, increasing the approaches of the 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 that is a good incentive. The main thing is to find effective rewards and punishments.
The following can act as an incentive:
- buying things (clothes or jewelry);
- going to a restaurant with a friend;
- visiting a beauty salon or cinema.
For each "right" day spent, you can put a certain amount of money in the piggy bank, and then spend it on yourself.
Promotion in the form of sweets is not the right method. It is allowed to use it no more than 1 time in 2-3 weeks.
Punishment options:
- arrange additional training;
- not buying anything for yourself a certain amount of time;
- give part of your money to relatives and friends;
- cleaning the apartment.
You can add additional points for each "extra" approach of any exercise. This effective method will be an effective stimulation to increase the load. Comparing weekly achievements will clearly show the results of working on yourself.
Place old photos and favorite clothes in prominent places
Old photographs with a slimmer figure or favorite clothes that are several sizes smaller than the current one are quite strong motivation. They will instill confidence that it is possible to lose weight, because the figure was once much slimmer. If there is neither one nor the other, you can buy any clothes that you really like, but 1-2 sizes smaller. She 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 told loved ones about your intentions, you can count on their support. They will be interested in accomplishments and point out deficiencies in the diet.
Perhaps someone wants to join, and the process of losing weight 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 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 the matter to the end. To maintain this state, it is recommended to engage in meditation in order to find the attractive sides in yourself.
Sticking to the right pace
To lose weight successfully, you need 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 both exercise and diet. A sudden transition to intense training or an unusual diet is stressful for 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 1-2 weeks, then gradually increase the load.
Enjoy exercise
After training, adrenaline and dopamine are released, which improve mood.
Even a little exercise gives you a good mood, so sports 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 food
Eating right doesn't mean eating only vegetables and dry 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 ultimately can lead to a breakdown.
If it is difficult to choose a diet on your own, it is recommended to consult a specialist. It will help you calculate the required amount of calories, vitamins and minerals, including in the diet a few favorite, but not very healthy foods so as not to break down (if these include chips and high-calorie sweets, you still have to give up).
If you constantly want to eat, you can snack on nuts or dried fruits.
Have a positive attitude towards food
Diet meals should be enjoyable, while satisfying all the needs of the body.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, observing the required number of calories.
Make a weekly photo report
Photos visualize the results. It is recommended to 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 get the support of 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 include a new healthy product in the diet).
To diversify your workouts, you can sign up for sports dances or in the pool.
Do not give up
It must be remembered that weight stops happen to everyone. The main thing is to continue training, to make efforts.
In moments of despair, you need to remember the results achieved: this will help to force yourself to move on.
Keep a log of achievements
You can write down all your achievements in a blog or regular notebook.
These can 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 eat less than the planned calories.
Get rid of large items
Parting with old things is the strongest motivation for continuing training and eating well.Large items can be donated, donated to charity, or simply thrown away.
Psychologists' advice: buy a beautiful dress one size smaller and strive to lose weight in order to wear it.
Visualize your new image
To stimulate yourself to perform the necessary actions at home, it is recommended to visualize yourself as you want to be.
You need to often imagine yourself more slender and graceful, and also think about how beneficial weight loss will affect the quality of life.
Make a list of merits
Before starting the process of losing weight, it is recommended to determine the advantages of a slim figure. All the positive aspects of the life of slender people need to be written out on a sheet of paper and placed on the refrigerator.
Whenever you feel like having a snack, it is recommended that you read this list: it will help discourage the desire to eat.
Change image
Psychologists' advice: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
Reincarnation like this strengthens the incentive to change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for two 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 special forums.
Find a motivational slogan
It is recommended that you make a selection of quotes that increase your motivation to move forward. Incentives can be recorded, put on a screensaver on your phone or computer.
Minimize stress
Stressful situations should be avoided as increased production of adrenaline increases appetite.It is necessary to surround yourself with a positive - watch 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.
Letting go of thoughts of excess weight
If a woman constantly thinks 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 to long-term work.
Particular motivation for young girls and women of the 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, possibly a future husband, is a strong motivation. Appearance plays an important role when meeting new people, so you need to try to look good in any situation.
- Get a prestigious job or move to a higher position.When hiring, a fit body will be a plus, especially since most bosses are actively involved in sports themselves and require this from their subordinates. Awareness of one's beauty and harmony gives a person self-confidence, and this is immediately felt when communicating with him, at an interview, etc.
- Improve health.Proper 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 the musculoskeletal system, which occur in women after 45 years.