Being overweight is a problem that is more relevant today than ever before. It affects all walks of life and can appear at any age. A stressful life, improper "on-the-go" nutrition becomes the cause of the body's constant exposure to stress and begins to accumulate fat. How to force yourself to lose weight, to realize that there is a problem?
How to overcome psychological barriers?
About 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 going on. In large part, this is due to the fact that getting rid of extra pounds is a rather complicated process that requires effort and not everyone is ready for this. Some don't know where to start, how to lose weight properly, and this becomes the cause of the situation getting worse. If you do not follow the rules of diet and lose weight, you can achieve the most unpredictable and often negative consequences. If you fast for a week, and then suddenly go back to your previous diet and daily activities, you can only gain weight and it will be very noticeable. Getting rid of such weight is already difficult, and it continues to gain.
Making yourself lose weight is sometimes very difficult. How to solve this problem? There are many tips to help overcome psychological barriers, decide exactly what is most important to life and health. Only in this case will it be possible to make an accurate 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, stay in the fresh air. You need to mentally adjust yourself that weight loss is completely real and not too difficult.
To force yourself to lose weight, you need to completely rethink your outlook on life. Being overweight is a problem formed from your own habits, not wanting to change anything in your own life. But you can't get rid of being overweight without solving the psychological problem of how to deal with the current situation. Losing weight is not only a strict diet, but also an active lifestyle, completely changing the perspective of your daily routine, about your own mood.
To lose weight easily and without harm to your health, you need to consult a nutritionist, a supervising doctor. Then, adjust your mentality to understand that losing weight 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 that weight loss is not easy for many people? There can be a number of reasons, but there are only two main ones:
- most likely, this is a pathology, and in this case, weight loss 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 who will ask the question of how to force himself to lose weight if there is no will. You want to lose weight to keep fit, but how to develop willpower, where to get if you don't have enough?
The process of losing weight is connected with mental work: changing habits, convincing yourself of the need for this, persisting in the pursuit of goals, sticking to your attitude and exercising. All of these are absolutely necessary to get a positive result. You need to thank yourself for your efforts, feel positive emotions, and realize that food is just a way to energize, while pleasurable, it's still not. is the main joy 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 one needs the assistance of an instructor or someone else can give clear instructions on what one should do when wanting to lose that extra weight. Indeed, not everyone can force themselves to follow the regime on their own. As the Italians say, it is okay to want, and in the matter of losing weight, this is exactly the case: a person wants and loses weight, or he does not want to. Finding the will to lose weight doesn't have to be difficult.
Before looking at the psychological aspects associated with the lack of will to lose weight, you should do a complete physical examination and make sure that being overweight is for this reason, and not because it has any underlying medical condition. behind that.
Determining the cause of weight gain means getting as close as possible to solving the problem, because the diet that the weight loss person will stick to depends on the cause.
If the reason is probably in metabolism, then diet will be specific. If a friend recommends a diet, it doesn't mean it will work for you, too. Before blaming yourself, saying you want to lose weight, but don't have the will, you should first make sure that this is the sole reason, and not a serious illness.
If there were no such problems, and the reason was simply a lack of will to achieve the desired forms, then where to get the will would cease to be a mystery. Don't underestimate the meaning of words - a lot can be fixed by saying the right words. You should not question how to lose weight, if you don't have the will and convince yourself that there is no strength, you'd better start setting goals.
How to start losing weight?
Admittedly, the problem of overweight can no longer be ignored. Usually, even with too much weight, many people continue to comfort themselves that there is no problem, and that "cruisers" are in vogue these days. But this is far from the case, impressive weight is a direct threat to physical health, deteriorated appearance and rapid aging. So not only need to weigh yourself, but also use BMI (body mass index), which measures every centimeter. Even old photos and clothes can show that body weight is far from ideal. It should be noticed that weight increases, appearance changes in the direction of worsening. This is the first step that will help solve the question of how to psychologically adjust yourself to lose weight.
Deciding to lose weight is a difficult and responsible step that must be taken without hesitation. Many people admit that there is excess weight, but let it all go its way, as losing weight requires a complete change in daily regimen and not everyone is ready for it. Usually, the matter goes no further than the talk, and the weight of the matter remains. If on the surface this does not bother you, then you should think about the state of your health, if there is no harm in such an excess.
So you need to embrace your will and start taking measures to improve your own condition. You should plan exactly how to get your weight back to normal, what actions to take for this. At this stage, it is necessary to work with a specialist to draw up a weight loss program, determine a clear action plan for the near future.
How to force yourself to lose weight without sacrificing health? Some people think that it's a good idea to start a strict diet right away or schedule time to fast to get the weight back to normal within the next few days. But this is not realistic. Not only need to lose weight, but the weight loss effect needs to be reinforced so that it does not increase when the diet is completed. You can barely eat for a few days, then the next week you really want to eat, giving back all your kilos and a few more.
It is important to understand right away that weight loss takes a certain time, for example up to a year, during which time the weight will be lost smoothly and accurately, ensuring a return to health. . Don't worry if in the first week you don't get the exact results you want to see. You need to draw up a schedule to clearly see what measures and when to use to lose weight. You should detail your diet, exercise, massage, and walking regimen. This will make weight loss an enjoyable, stress-free psychological process. You cannot quit the diet midway or take a long break because it will not be effective in this case.
Principles of good nutrition
How to get rid of constant hunger? It is hunger that is the main enemy in this case - as a result, the habit of constantly eating becomes a big problem. In many cases, hunger is a psychological problem. Nutritionists advise you not to try to overcome it, but simply to form a diet so that the feeling of hunger does not appear during the day. You need to eat 4-5 times a day, but divide the serving into several small portions. If you really want to eat between meals, the best way is to drink a cup of unsweetened tea, eat an apple. The portions themselves should be small, but include vegetables and fruits, but flours and sweets should be completely excluded or minimized.
The human liver can process almost any amount of food, but its ingredients must be selected so that nutrients are not converted to fat. Only 90-100 grams of carbohydrates is the maximum allowed per meal. Many of them will begin to be converted to fat to lower blood sugar. That's why you need to make the right dietary choices.
You can eat almost any food during the day, but be very mindful of their nutritional value. To effectively get rid of 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. Greater efficiency will be achieved by removing excess water from the muscle tissues.
How to get out of the diet correctly?
At the end of the diet, it is necessary to return to a normal diet, without affecting health. For life, every day needs 2500 kcal, but when losing weight 1200 is enough, it needs a smooth transition so that the weight does not start to increase again. It is recommended to eat at least 3-4 times a day. You should consume up to 90 g of carbohydrates at a time, should not eat before going to bed or at night. Optimal ratio for subsequent meals per day:
- protein - 90-100 g;
- fat - 60-80 g;
- carbohydrates - 350-370 g.
How can you change your lifestyle mentality, start actively fighting the kilos that complicate your life? To do this, it is not enough to realize that such a problem exists, it must be initiated to be resolved immediately, and not delayed until later. The diet needs to be followed strictly, without interruption, without quitting before achieving the desired results. Only in this way will it be possible to achieve relatively easy and quick results, restore health and excellent appearance.