For effective and long-lasting weight loss, you need to take into account two components - proper nutrition and adequate physical activity. These two methods help to improve health and fitness. 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, women or girls need strong motivation.
Motivational techniques
From the very beginning, you need to determine the real reason for the desire to lose weight. Dreams of a slim body for the beach season are often not motivating enough to lose weight.
The right motivation will strengthen your desire to work and improve your physique. The best examples of motivation are described below.
Change yourself and your life
The changes are related not only to the appearance, but also to the mental state of a person.
Stress and dissatisfaction with one's own life decrease after exertion.
By rethinking your diet and becoming more active, you can change your life for the better.
Assert yourself about your appearance
All women have different bodies, but fashion and beauty standards set the parameters of a certain common ideal.
Their desire to have a good figure and lack of confidence in their 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 achieved, pride emerges - I can!Reluctance to be disappointed in your abilities is a great motivator.
But at the same time, you have to be prepared for the fact that an emotional decision won't change the numbers. Therefore, you should initially adjust to regular exercise and diet.
Set realistic goals
Motivation must be realistic and achievable. . . A sudden transition to a new regimen puts a lot of stress on your body, so it's a good idea to make the change gradually, watching your reaction closely. The desire to lose 8-10 kg in 2 weeks is quite difficult to achieve. After the allotted time, the results will not be noticeable, and the remnants of the momentum will disappear.
It's important not to rush and set achievable goals. For example, if you reduce your food intake by 500 kcal per day, up to 500 grams of excess weight will disappear in a week.
Make a plan to lose weight
A well-written plan can save you time and effort as well as create great motivation. It must include training and approximate nutrition.
To create an effective weight loss plan, you should:
- Set deadline.By sticking to a diet and exercise regimen, you can lose up to 1-1. 5 kg per week. So you should not plan that you can lose 15 kg in a month.
- Distribute the number of meals.Even if the main part of the day is devoted to work, it is quite possible to eat 4-5 times a day.
- Think about an eating plan.To do this, you need to plan your menu for a week and then, if necessary, adjust it. Through that, 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 progress notes on the drawing allow you to see the results and, if necessary, make changes.
To calculate the calories eaten and the number of exercises performed, you should create a separate notebook or blog on the Internet, which will be seen by friends and acquaintances.
This will be a new impetus. With that said, it's important to be honest with yourself and point out missed workouts and excess calories eaten.
Thinking about a punishment and reward system
Adherence to proper nutrition and exercise will have to be stimulated on a daily basis. If not, there is a chance that you will not be able to hold out in this mode even for a week.To complete all the formed tasks, you should make a table in which points will be given for the actions taken.For sticking to the daily plan (reduce calorie intake, increase the amount of exercise performed) you will get 10 points. In a week, you will get 70 points, which means will be promoted, otherwise will be penalized.
Such a system is a good kind of incentive game. The main thing is to find effective rewards and punishments.
The following can act as an engine:
- buy things (clothes or jewelry);
- go to a restaurant with a friend;
- visit a beauty salon or movie theater.
For each "right" spending day, you can put a certain amount 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;
- do not buy anything for a certain period of time;
- give part of your money to relatives and friends;
- clean the apartment.
You can add extra points for each "extra" approach of any exercise. This effective method will be an effective stimulus to increase the load. Comparing your performance weekly will clearly show your performance for yourself.
Put old photos and favorite clothes in prominent places
Old photos with a thinner figure or favorite clothes a few sizes smaller than they are now are pretty powerful motivators. They will transmit the belief that it is possible to lose weight, because the body used to be much slimmer. Without or without the other, you can buy any garment you really like, but 1-2 sizes smaller. She will be a motivator and reward for the work done.
Let others know 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 achievements and point out deficiencies in the diet.
Maybe someone wants to participate, and the weight loss process will become more interesting.
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 your fullness of shape and appearance. So, stay calm, assess all your shortcomings without panicking, and make a plan of action.
A positive attitude allows you to believe in yourself and take matters to the end. To maintain this state, you should engage in meditation to find attractive aspects of yourself.
Stick to the right speed
To successfully lose weight, you need to choose the right pace.The secret is that you need to listen to your body and not overload it.This applies to both exercise and dieting. The sudden switch to an intense exercise regimen or an unusual diet puts the body under stress. The decision to run 10 km from Monday was not correct. 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 train with such volume for 1-2 weeks, then gradually increase the load.
Like to exercise
After a workout, adrenaline and dopamine are released, which improves mood.
Even a little exercise puts you in a good mood, so sport can be used as a safe antidepressant.
Choose high-quality sports equipment and beautiful clothes
Fashionable equipment and beautiful sports uniforms contribute to sports activities.
Trendy shorts or leggings, new comfortable sneakers, various devices (pedometer, heart rate monitor) will increase the desire to exercise.
Don't take away your favorite food
Eating right doesn't mean just eating vegetables and dried chicken breasts. All necessary nutrients, as well as fats, must be supplied to the body every day. You cannot suddenly give up conventional food - this negatively affects your physical and emotional state and can eventually lead to a breakdown.
If it is difficult to choose a diet on your own, you should consult a specialist. It will help you calculate the calories, vitamins and minerals you need to include in your diet a few favorite, but unhealthy foods that won't go bad (if they include chips and junk food). high-calorie sweets, you still have to give up).
If you constantly want to eat, you can snack on nuts or dried fruit.
Have a positive attitude towards food
Meals must be enjoyable, while satisfying all the needs of the body.Don't say, "I'm on a diet, I can't. " Say, "I'd choose another food. "
There are many healthy foods in the world. You just need to find new recipes and experiment, observing the number of calories needed.
Make a weekly photo report
Visualization of the results. You should take a picture of yourself in the same location on the same day of the week. A signature with weight and other parameters (waist and hip) is an additional incentive. Such photos can be posted on the Internet to get support from friends.
Develop new healthy habits
A healthy lifestyle should become a daily habit. To develop it, you should immerse yourself in the topic, learn new information, experiment with food (try going vegan or introduce a new healthy product into your diet).
To diversify your workout, you can sign up for sports dance sessions or in the pool.
Do not give up
It must be remembered that weight loss happens to everyone. The main thing is to keep practicing and working hard.
In moments of despair, you need to remember the outcome: this will help force yourself to move on.
Keep a log of achievements
You can write all your achievements in a regular blog or notebook.
These can be changing parameters or new sports victories: for example, if you run 2 kilometers not in 16 minutes but in 14 minutes or eat fewer calories than expected.
Remove large items
Breaking up with the old stuff is the strongest motivator to keep exercising and eating right.Large items can be donated, donated to charity, or simply thrown away.
Psychologists advice: buy a nice dress one size smaller and try to lose weight to wear it.
Visualize your new image
To stimulate yourself to take the necessary actions at home, you should picture yourself as you want to be.
You need to constantly imagine yourself slimmer and more graceful, and also think about how beneficial weight loss will affect your quality of life.
Make a list of achievements
Before starting the weight loss process, it is advisable to clearly define the advantages of a slim figure. All the positive aspects of slim people's lives need to be written down on a piece of paper and placed on the fridge.
Whenever you feel like eating a bite, you should read this list: it will keep you from wanting to eat.
Change image
Psychologists advice: go to a salon, change your hair color or hairstyle, get a manicure or pedicure.
Reincarnation like this strengthens the motivation for change.
Communicate with like-minded people
If someone you know wants to lose weight, it's easier for both of you. Be able to share results and support each other in 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 Motivational Slogan
We recommend you to select quotes to increase your motivation to move forward. Stimuli can be recorded, put on a screensaver on your phone or computer.
Reduce stress
Stressful situations should be avoided as increased adrenaline production increases cravings.You need to surround yourself with positivity - watch comedies, various funny shows. Walking in the fresh air also has a positive effect on the internal state.
People who spoil the mood should be avoided.
Get rid of thoughts about excess weight
If a woman regularly thinks about how to lose more weight, this thought becomes an obsession, often hindering weight loss or leading to loss of appetite.
It's important to learn not to think about gaining extra pounds, but to learn to love yourself and boost your self-esteem.
Losing weight is a long-term process, so it is advisable to adjust your psychology to work long-term.
Special 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 the problems of excess weight:
- Meet love.For young girls, meeting a man, possibly a future husband, is a powerful motivator. Appearance plays an important role when meeting new people, so you need to try to look good in all situations.
- Get a prestigious job or move up to a higher position.When hiring, a fit body is a plus, especially since most bosses are actively involved in sports and demand this from their subordinates. The perception of beauty and harmony of a person gives a person confidence and this is felt immediately when communicating with him, at an interview, etc. v.
- Improve health.Proper nutrition and exercise are not only necessary to have a beautiful figure, but also help prevent various diseases. This is especially true for diseases of the cardiovascular system and musculoskeletal system, which occur in women after the age of 45.