Overweight is a problem that is more relevant today than ever. It affects all strata of society and can appear at any age. Stressful life, improper nutrition "on the go" become the reason that the body is exposed to constant stress, begins to accumulate fats. How to force yourself to lose weight, to realize that there is a problem?
How to overcome the psychological barrier?
Approximately every third woman in the world today is faced with such a problem as being overweight, but the majority do not seek to do anything about it, believing that nothing terrible is happening. For the most part, this is due to the fact that getting rid of extra pounds is a rather complicated process, requiring effort, and not everyone is ready for this. Some do not know where to start, how to lose weight correctly, and this becomes the reason for the worsening of the situation. If you do not follow the diet and weight loss rules, you can achieve the most unpredictable and often negative consequences. If you fast for a week, and then abruptly return to your previous diet and daily routine, you can only achieve weight gain, and very sharp. It is already difficult to get rid of such weight, it continues to increase.
Making yourself lose weight is sometimes very difficult. How to solve this problem? There are many tips that help to overcome the psychological barrier, 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, since diet alone will not help solve all problems. It is necessary to lead an active lifestyle, walk more, be in the fresh air. You need to tune yourself psychologically that losing weight is quite real and not so problematic.
To force yourself to lose weight, you need to completely reconsider your outlook on life. Being overweight is a problem formed from your own habits, unwillingness 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 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.
To lose weight easily and without harming your own health, you need to consult with a dietitian, supervising doctor. After that, psychologically tune in 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 necessary 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 enough willpower to lose unwanted weight.
As a rule, it is the person who wants to lose weight himself who raises the question of how to force himself to lose weight if there is no willpower. You want to lose weight and then keep 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 goal, adhere to attitudes and exercise. All of this is absolutely essential 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 pleasant, but still it is 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.
Perhaps a person needs support in the person of an instructor or someone else who can give clear instructions on what a person should do who wants to lose those extra pounds. Indeed, not everyone is able to force themselves to observe the regime on their own. As the Italians say, to want is to be able, and in the matter of weight loss, this is exactly the case: either a person wants and loses weight, or he does not want to. Finding the willpower to lose weight is not that difficult.
Before considering the psychological aspects associated with the lack of will to lose weight, you should undergo a physical examination and make sure that there is excess weight for this reason, and not because it hides any pathology behind it.
Establishing the cause of weight gain means getting as close as possible to solving the problem, because the diet that the losing weight will adhere to depends on the cause.
If the reason is presumably in metabolism, then the diet will be specific. If a friend advised you on a diet, this does not mean that it will be effective for you as well. Before blaming myself, saying that I want to lose weight, but there is no willpower, first you should make sure that this is the only reason, and not a serious illness.
If there are no such problems, and the reason is only the lack of willpower to achieve the desired forms, then where to get willpower will not be a mystery. Do not underestimate the meaning of words - a lot can be corrected by saying the right words. You should not ask the question of how to lose weight, if there is no willpower and convince yourself that there is no strength, it is better to work on setting a goal.
How to start losing weight?
It must be admitted that the problem of excess weight can no longer be ignored. Usually, even with a strong excess weight, many continue to console themselves that there is no problem, and "crumpets" are in vogue today. But this is far from the case, an impressive weight is a direct threat to physical health, deterioration in appearance, and rapid aging. Therefore, it is necessary not only to weigh ourselves, but also to use BMI (body mass index), a centimeter tape. Even old photographs and clothes can show that body weight is far from ideal. It is necessary to realize that the weight has increased, the appearance has changed for the worse. This is the first step that will help solve the question of how to psychologically adjust yourself to lose weight.
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 it all take its course, since losing weight requires a complete change in the daily regimen, and not everyone is ready for it. Often, the matter does not go further than talk, and the problem weight remains in place. If outwardly this does not bother you, then you should think about the state of health, to which such an excess is harmful.
Therefore, you need to take your will into a fist and start taking measures to improve your own condition. You should plan how exactly the weight will be returned to normal, what actions should be taken for this. At this stage, it is necessary, together with a specialist, to draw up a weight loss program, to determine a clear action plan for the near future.
How to force yourself to lose weight without compromising your health? Some people think that one should immediately go on a strict diet or arrange fasting so that the weight will return to normal in a matter of days. But this is unreal. Not only does the weight need to be reduced, the weight loss effect needs to be consolidated so that you do not gain even more when the diet is complete. You can't eat almost nothing for several days, so that over the next week you literally pounce on food, returning all your kilograms and a couple more to the load.
It is important to immediately understand that losing weight requires a certain period, for example, up to one year, during which the weight will go away smoothly and correctly, ensuring the return of health. Do not worry if in the first week exactly the result you would like to see is not achieved. You need to draw up a schedule to clearly see what measures and when will be used to lose weight. It is recommended that you detail your diet, exercise, massages, and walks. This will turn losing weight into an exciting, rather than stressful, psychological process. You can not quit the diet halfway or take long breaks, since the effect in this case will not be achieved.
The principles of good nutrition
How to get rid of constant hunger? It is hunger that 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 not trying to overcome it, but simply form 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 diet 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 and fruits, but it is better to exclude flour and sweets altogether or minimize them.
The human liver can process almost any amount of food, but its composition must be selected in such a way that nutrients are not converted into fats. Only 90-100 grams of carbohydrates are the maximum allowable per meal. More of them will simply start to be converted into fats in order to lower 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 their nutritional value. To effectively eliminate 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 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 at the time of losing weight, 1200 is enough. A smooth transition is necessary so that the weight does not begin to gain again. It is recommended to eat at least 3-4 times a day. You should take up to 90 g of carbohydrates at a time, it is not recommended to eat before bedtime or at night. Optimal proportions for subsequent meals per day:
- protein - 90-100 g;
- fats - 60-80 g;
- carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, start actively fighting with kilograms, which greatly complicate your life? To do this, it is not enough to realize that there is such a problem, it must be started to be solved immediately, and not postponed until later. The diet should be followed strictly, not interrupted, not quit before the desired result is achieved. Only in this way it will be possible to achieve results relatively easily and quickly, restore health and excellent appearance.