To lose weight effectively and permanently, you need to take into account two components: proper nutrition and sufficient physical activity. These two methods 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, a woman or girl needs strong motivation.
Motivation techniques
At first, 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 of an incentive to lose weight.
Proper motivation will strengthen the desire to work on your figure and improve. The best motivational examples are outlined below.
Change yourself and your life
The changes concern not only the appearance, but also the mental state of a person.
Stress and dissatisfaction with one's life decrease after physical exertion.
By reviewing your diet and becoming more physically active, you can improve your life.
Hold on to your appearance
All women have different physiques, but the standards of fashion and beauty set the parameters of a certain common ideal.
The desire for a beautiful figure and a lack of confidence in her 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 reached, pride appears, could!The reluctance to be disappointed in your abilities is a great incentive.
But at the same time, you need to be prepared for the fact that an emotional decision will not transform the figure. Therefore, you should initially 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 regimen is stressful on the body, so changes should be introduced gradually, carefully monitoring its 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 noticed and the remnants of motivation will disappear.
It is important not to rush and set achievable goals. For example, if you reduce the diet by 500 kcal per day, up to 500 grams of excess weight will disappear in a week.
Make a weight loss plan
A clear plan written on paper can save you time and effort, as well as great motivation. It should include training and approximate nutrition.
To create an effective weight loss plan, it is recommended:
- Set deadlines.By dieting and exercising, 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 most of the day is spent at work, it is quite possible to eat 4-5 times a day.
- Think of an eating 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 will not be able to move your weight.
Keep an exercise blog
Any notes on how the work is progressing in the figure allows you to see the results and, if necessary, make changes.
To calculate the calories ingested and the number of exercises performed, it is recommended to create a separate notebook or blog on the Internet, which will be seen by friends and acquaintances.
This will be a new incentive. That said, it's important to be honest with yourself and point out missed workouts and excess calories burned.
Think of a system of punishments and rewards.
Compliance with an adequate diet and exercise regimen should be encouraged daily. Otherwise, there is a possibility of not holding in this mode even for a week.To complete all the tasks conceived, it is recommended to draw up a table in which the actions carried out will be scored.For compliance with the daily plan (reduce the calories ingested, increase the series of exercises performed), 10 points are awarded. During a week, you must earn 70 points, which means receiving a promotion; otherwise, a fine will apply.
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:
- buy things (clothes or jewelry);
- go to a restaurant with a friend;
- visit a beauty salon or a movie theater.
For each "correct" day that passes, you can put a certain amount of money in the piggy bank and then spend it on yourself.
Promotion in the form of candy is not the correct method. It is allowed to use it no more than 1 time in 2-3 weeks.
Punishment options:
- organize additional training;
- not buy anything for a certain time;
- give part of your money to family and friends;
- cleaning the apartment.
You can add additional points for each "extra" focus of any exercise. This effective method will be an effective stimulus to increase the load. Comparing weekly achievements will clearly show the results of your work.
Post old photos and favorite clothes in prominent places.
Old photographs of a slimmer figure or favorite clothes that are several sizes smaller than the current one are a pretty strong motivation. They will instill confidence that it is possible to lose weight, because the figure was once much slimmer. If there is neither, you can buy whatever clothes 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, after you have told your loved ones your intentions, you can count on their support. They will be interested in achievements and will point out deficiencies in the diet.
Maybe someone wants to join in and the process of losing weight will be more enjoyable.
Think and act positively
The weight loss process must be accompanied by positive thoughts. Before you start losing weight, you need to change your general 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 end the matter. To maintain this state, it is recommended to participate in meditation to find the attractive sides of yourself.
Keep 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 on the body. The decision to run 10 km from Monday is not the correct one. Even if a woman can overcome that 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 and 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 safe antidepressants.
Choose high-quality sports equipment and nice clothes.
Stylish outfits 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 well does not 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 cannot abruptly give up the usual food; This negatively affects the physical and emotional state and can ultimately lead to 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 necessary amount of calories, vitamins and minerals, including in the diet some favorite foods, but not very healthy, so that they do not break down (if these include potato chips and high-calorie sweets, you still have to give up) .
If you want to eat constantly, you can snack on nuts or dried fruits.
Have a positive attitude towards food.
Diet meals should be pleasant, while meeting all the body's needs.Saying, "I'm on a diet, I can't" is not recommended. 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, noting the required number of calories.
Take a weekly photo report
The 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. These 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 should be remembered that weight stops happen to everyone. The main thing is to keep training, to make an effort.
In moments of despair, you need to remember the results you have achieved - this will help you force yourself to move on.
Keep track of achievements
You can write down all your achievements on a blog or in a regular notebook.
These can be modified 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
Separating yourself from the old stuff is the strongest motivation to keep exercising and eating right.Large items can be donated, donated to charities, or simply thrown away.
Advice from psychologists: buy a nice dress one size smaller and work to lose weight to wear it.
Visualize your new image
To encourage yourself to take the necessary actions at home, it is recommended that you visualize yourself as you want to be.
Often you have to imagine yourself slimmer and more graceful, and also think about how beneficial weight loss will affect your quality of life.
Make a list of merits
Before starting the slimming process, it is recommended to determine the advantages of a slim figure. All the positive aspects of the life of thin people should be written down on a sheet of paper and placed in the refrigerator.
Whenever you feel like eating something, we recommend that you read this list: it will help you discourage eating.
change image
The advice of psychologists: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
A 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 so. 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 will increase your motivation to keep going. Stimuli can be recorded, put on a screen saver on your phone or computer.
Minimize stress
Stressful situations should be avoided as increased adrenaline production increases appetite.It is necessary to surround yourself with something positive: watching comedies, various comedy shows. 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 is constantly thinking about how to lose extra pounds, this thinking becomes obsessive, often blocking weight loss or leading 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 for prolonged work.
Particular motivation for girls and women of the age.
In each age, in addition to the motivations listed, there are certain goals that help advance and solve problems with excess weight:
- Know love.For girls, meeting a man, possibly a future husband, is a great motivation. Appearance plays an important role when meeting new people, so you should try to look good in any situation.
- Get a prestigious job or move to a higher position.When hiring, a fit body will be an advantage, especially since most bosses are actively involved in sports and require it from their subordinates. Awareness of one's own beauty and harmony gives a person self-confidence, and this is immediately felt when communicating with him, in 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 the age of 45.