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, as old habits and laziness prove stronger than the desire to be healthy and lean. Therefore, if there is no willpower, a woman or girl needs strong motivation.
Motivation techniques
At first, you need to determine the real reason for the desire to lose weight. Dreams of a slim figure for the bath 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 affect not only the appearance, but also the mental state of a person.
Stress and dissatisfaction with one's life diminish after physical exertion.
By reviewing your diet and becoming more physically active, you can change your life for the better.
Establish yourself in 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 one's appearance can be used as a motivation for losing 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!The reluctance to be disappointed in one's 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 stick to a diet.
Set realistic goals
The motivation must be realistic and achievable. . . A sudden switch to a new regimen is stressful for the body, so changes should be introduced gradually, closely 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 the motivation will disappear.
It is important not to be in a hurry and to set workable goals. For example, if you reduce your 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 on paper can save you time and effort, as well as great motivation. It must include training and rough nutrition.
To create an effective weight loss plan, it is recommended that you:
- Set deadlines.By sticking to a diet and exercise, you can lose up to 1-1. 5 kg per week. Therefore, you shouldn't plan to lose 15 kilograms in one month.
- Distribute the number of meals.Even if most of the day is spent at work, it is possible to eat 4-5 times a day.
- Think of a meal plan.To do this, you need to draw up a menu for a week, and then, if necessary, change it. This way, you can save money to promote yourself.
- Develop a training plan.Without exercise, you won't be able to shift your weight.
Keep an exercise blog
Any notes on how the work is progressing on the figure allow you to see the results and, if necessary, make changes.
To calculate the calories consumed 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 lost workouts and excess calories consumed.
Think of a system of punishments and rewards
Adherence to proper nutrition and exercise regimen will need to be stimulated daily. Otherwise, there is the possibility of not resisting in this mode even for a week.To complete all conceived tasks, it is recommended to draw up a table in which points will be given for the actions performed.For adherence to the daily plan (reduction of calories taken, increase of the series of exercises performed), 10 points are awarded. For a week you should get 70 points, which means getting a promotion, otherwise a fine will follow.
Such a system is a type of game that is a good incentive. The main thing is to find effective rewards and punishments.
They can act as an incentive:
- buy things (clothes or jewelry);
- go to a restaurant with a friend;
- visiting a beauty salon or cinema.
For each "right" day that passes, you can put a certain amount of money into 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:
- organize additional training;
- do not buy anything for a certain period of time;
- donate 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. Comparison of the weekly results will clearly show the results of the work on yourself.
Put old photos and favorite clothes in important places
Old photographs with a slimmer figure or favorite clothes of several sizes smaller than the current one are quite strong motivation. They will instill confidence that it is possible to lose weight, because once the figure was much slimmer. If there is neither one nor the other, you can buy all the clothes you really like, but 1-2 sizes smaller. It will be an incentive and a reward for the work done.
Talk to others about your plans
Losing weight is difficult both physically and psychologically. Therefore, after talking to your loved ones about your intentions, you can count on their support. They will be interested in the results and indicate deficiencies in the diet.
Maybe someone wants to join and the weight loss process will become more enjoyable.
Think and act positively
The weight loss process should 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 bring the matter to an end. To maintain this state, it is recommended that you engage in meditation to find the attractive sides in yourself.
Keeping the pace right
To lose weight successfully, 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 diet. A sudden switch to intense training or an unusual diet is stressful for the body. The decision to run 10km 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 perform the same amount of exercise for 1-2 weeks, then gradually increase the load.
Enjoy the exercise
After training, adrenaline and dopamine are released, which improve mood.
Even a little exercise gives you a good mood, so sport can be used as a safe antidepressant.
Choose high-quality sports equipment and beautiful clothes
Elegant 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 necessary nutrients, as well as fats, must be supplied to the body every day. You can not sharply give up on the usual food - this adversely affects the physical and emotional state and can ultimately 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 some favorite, but not very healthy foods in the diet so as not to break them down (if these include high-calorie chips and sweets, you still have to give up).
If you want to eat constantly, you can snack on nuts or dried fruit.
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'm on a diet, I can't". 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.
Do a weekly photo report
The photos display the results. It is recommended that you photograph yourself in the same location on the same day of the week. A signature with weight and other parameters (waist and hips) is an added incentive. Such photos can be posted on the Internet to gain support from friends.
Develop new healthy habits
A healthy lifestyle should become a daily habit. To develop it, it is recommended to dive into 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 or pool dances.
Do not give up
It should be remembered that arrests of weight happen to everyone. The main thing is to keep training, to make efforts.
In moments of despair, it is necessary to remember the results obtained: this will help to force yourself to move forward.
Keep a record of the results
You can jot down all your achievements in 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 if you eat less than the planned calories.
Get rid of large items
Separating from old things is the strongest motivation to keep exercising and eating right.Large items can be donated, donated to charity or simply thrown away.
Advice from psychologists: buy a nice dress one size down and try to lose weight by wearing it.
View your new image
To stimulate yourself to take the necessary actions at home, we recommend that you visualize yourself as you want to be.
You often 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 weight loss process, it is recommended to determine the benefits of a slim figure. All the positive aspects of the life of thin people must be written on a sheet of paper and placed on the refrigerator.
Whenever you feel like a bite to eat, we recommend reading this list - it will help discourage eating.
Change image
Advice from psychologists: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
Reincarnation in this way strengthens the incentive for 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 results and support each other during times of lack of results.
If there are no such people in the surrounding environment, they can always be found on the Internet, in special forums.
Find a motivational slogan
We recommend that you make a selection of quotes that increase your motivation to move forward. Stimuli can be recorded, put on a screensaver on the phone or computer.
Minimize stress
Stressful situations should be avoided as increased adrenaline production increases appetite.It is necessary to surround yourself with a positive: watching comedies, various humorous programs. Walking in the fresh air also has a positive effect on the internal state.
Mood-spoiling people should be avoided.
Let go of excess weight thoughts
If a woman is constantly thinking 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 to increase self-esteem.
Losing weight is a long process, so it is recommended that you psychologically tune in for a long job.
Special motivation for girls and older women
At each age, in addition to the reasons listed, there are some goals that help to move forward and solve problems with excess weight:
- Meet love.For girls, meeting a man, perhaps a future husband, is a strong motivation. Appearance plays a big role when meeting new people, so you need to try to look good in every 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 demand it from their subordinates. Awareness of one's beauty and harmony gives a person self-confidence, and this is immediately felt when communicating with him, during 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 of age.