Overweight is a current problem today more than ever. It affects all strata of society and can appear at any age. Stressful life, improper nutrition "on the go" become the reason why the body is exposed to constant stress, begins to accumulate fat. How to force yourself to lose weight, to realize that there is a problem?
How to overcome the psychological barrier?
About one in three women in the world today face a problem like being overweight, but most don't try 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 that requires effort, and not everyone is ready for it. 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 rules of diet and weight loss, you can get 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 gain weight and very strong. It is already difficult to get rid of such a burden, it continues to increase.
Getting you to lose weight is sometimes very difficult. How to solve this problem? There are many tips that help overcome the psychological barrier, correctly decide what is most important for life and health. Only in this case it is possible to correctly draw up a program not only for nutrition, but also for the rest of the daily routine, since diet alone will not help to solve all problems. It is necessary to lead an active lifestyle, to walk more, to be outdoors. You need to psychologically tune in to the fact that losing weight is real enough and not that problematic.
To force yourself to lose weight, you need to completely reconsider your outlook on life. Being overweight is a problem formed by one's habits, by the reluctance to change something in one's 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 about the daily routine, your mood.
To lose weight easily and without harming your health, you need to consult a dietician, supervising doctor. After that, psychologically tune in to the fact that it is the weight loss that will completely change your life for the better. So how do you force yourself to lose weight? You need to follow the time tested tips.
Why is it difficult to lose weight?
What is the reason why losing weight isn't that easy for many people? The reasons may be different, but the main ones are only two:
- most likely, this is a pathology, and in this case, losing weight is not really 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 fit, but how to develop willpower, where can you find it if you don't have enough?
The weight loss process 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 this is absolutely essential to obtain a positive result. You have to thank yourself for your efforts, get positive emotions, while realizing that food is just a way to get energy, albeit pleasant, but it is still not the main pleasure you should strive for.
There is no point in getting 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 who wants to lose those extra pounds should do. Not all, in fact, are able to impose themselves on observing the regime. As the Italians say, to want is to be able, and in terms of weight loss it is just like that: either a person wants and loses weight, or he doesn't want to. Finding the willpower to lose weight isn't that difficult.
Before considering the psychological aspects related to the unwillingness to lose weight, it is advisable to undergo a physical exam and make sure that there is excess weight for this reason, and not because some pathology is hidden behind it.
Establishing the cause of weight gain means getting as close as possible to solving the problem, because the diet that the weight loss will adhere to depends on the cause.
If the reason is presumably in the metabolism, the diet will be specific. If a friend has recommended a diet to you, that doesn't mean it will be effective for you too. Before blaming myself, saying that I want to lose weight, but there is no willpower, you should first 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 get the desired shapes, then where to find the willpower will not be a mystery. Don't underestimate the meaning of words - a lot can be corrected by saying the right words. You shouldn't ask the question of how to lose weight, if there is no willpower and you convince yourself that there is no strength, it is better to work towards 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 are no problems, and today "donuts" are in vogue. But this is far from true, an impressive weight is a direct threat to physical health, deterioration of appearance and rapid aging. Therefore, it is necessary not only to weigh yourself, but also to use the BMI (body mass index), a centimeter tape. Even old photographs and clothing 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 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 they let it all take its course, as losing weight requires a complete change in the daily regimen, and not everyone is ready for it. Often the issue does not go beyond chatter, and the weight of the problem 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 tighten your will and start taking measures to improve your condition. You should plan exactly how the weight will return 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 sacrificing health? Some people think that one should immediately follow a strict diet or organize a fast so that the weight returns to normal within a few days. But this is unreal. Not only is it necessary to reduce weight, but also to consolidate the slimming effect so as not to further increase when the diet is complete. You can't eat next to nothing for several days, so over the next week it literally pounces on the food, returning all your kilograms and a couple more to the load.
It is important to immediately understand that weight loss takes a certain period, for example, up to a year, during which the weight will go away smoothly and correctly, ensuring the return of health. Don't worry if in the first week exactly the result you would like to see is not achieved. It is necessary to draw up a program to clearly see which measures and when they will be used to lose weight. Diet, exercise, massage and walking are recommended to be described in detail. This will make weight loss an exciting, non-stressful psychological process. You can not abandon the diet in the middle or take long breaks, as the effect in this case will not be achieved.
The principles of good nutrition
How to get rid of constant hunger? Hunger is the main enemy in this case: the habit of constantly eating consequently becomes a big problem. In many cases, hunger is a psychological problem. Nutritionists recommend not to try to overcome it, but simply to form the 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 unsweetened tea, eat an apple. The portions themselves should be small, but include vegetables, fruit, but flour and sweets should be excluded altogether or minimized.
The human liver can process almost any amount of food, but its composition must be selected in such a way that the nutrients are not converted into fat. Only 90-100 grams of carbohydrates are the maximum allowed per meal. Many of them will simply begin to be converted into fat to lower the amount of sugar in the blood. That is why it is necessary to choose the right diet.
You can eat almost any food during the day, but you need to pay close attention to their nutritional value. To effectively get rid of excess weight and maintain general health, it is necessary to consume no more than 1000-1200 kcal per day. This will allow you to get rid of 160g of fat per day. A greater effect will be achieved by removing excess water from the muscle tissue.
How to get out of the diet correctly?
Upon completion of the diet, it is necessary to return to a normal diet without compromising health. Throughout life, it takes up to 2500 kcal per day, but at the time of weight loss, 1200 is enough. A smooth transition is required so that the weight does not start gaining again. It is recommended to eat at least 3-4 times a day. You should consume up to 90g of carbohydrates at a time, it is not recommended to eat before bed or in the evening. Optimal proportions for subsequent meals per day:
- proteins - 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, you have to start solving it immediately, and not postpone until later. The diet must be strictly followed, not interrupted, not abandoned before achieving the desired result. Only in this way will it be possible to achieve results relatively easily and quickly, restore health and an excellent appearance.