To lose weight effectively and permanently, you need to consider two components - proper nutrition and adequate 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 weak. Therefore, if there is no will, the woman or girl needs strong motivation.
Motivational techniques
At the very beginning you need to determine the real reason for the desire to lose weight. Dreams of a slim figure for the beach season are often not a sufficient incentive to lose weight.
The right motivation will increase the desire to work on your figure and improve. The best examples of motivation are described below.
Change yourself and your life
The changes concern not only the appearance, but also the mental state of the person.
Stress and dissatisfaction with one's own life decrease after exercise.
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 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? "It is enough for them to start actively working on themselves. When the goal is achieved, pride appears - I 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 first adjust to regular exercise and diet.
Set realistic goals
Motivation must be realistic and achievable. . . The sudden transition to a new regimen is stressful for the body, so the changes should be introduced gradually, carefully monitoring your reaction. The desire to lose 8-10 kg in 2 weeks is quite difficult to realize. After the allotted time, the result will not be noticeable and the remnants of motivation will disappear.
It is important not to rush and set achievable goals. For example, if you reduce your 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 down 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.Adhering to diet and exercise, you can lose up to 1-1, 5 kg per week. That's why you don't have to plan that you can lose 15 pounds in a month.
- Distribute the number of meals.Even if the main part of the day is spent at work, it is quite possible to eat 4-5 times a day.
- Think about your meal plan.To do this, you need to compile a menu for a week and then, if necessary, adjust it. This can save you money on advertising.
- Develop a training plan.Without exercise you will not be able to move your weight.
Keep an exercise blog
All notes on the progress of work on the figure allow you to see the results and, if necessary, make changes.
To calculate the calories eaten and the number of exercises performed, it is recommended to create a separate notebook or blog on the Internet to be seen by friends and acquaintances.
This will be a new stimulus. With that in mind, it's important to be honest with yourself and point out missed workouts and excess calories eaten.
Think of a system of punishments and rewards
Adherence to proper nutrition and exercise regimen will need to be encouraged on a daily basis. Otherwise, there is a chance that you will not last in this mode for even a week.To perform all the planned tasks, it is recommended to prepare a table in which points will be given for the performed actions.For observance of the daily plan (reduction of the eaten calories, increase of the performed sets of exercises) 10 points are awarded. You have to get 70 points in one week, which means you get a promotion, otherwise a fine will follow.
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:
- buying things (clothes or jewelry);
- going to a restaurant with a friend;
- visiting a beauty salon or cinema.
For each "correct" day spent, you can put a certain amount of money in the coffers and then spend it on yourself.
Promotion in the form of cakes is not the right method. It is allowed to use no more than 1 time in 2-3 weeks.
Punishment options:
- organizes additional training;
- not buying anything for a certain period of time;
- give some of your money to relatives and friends;
- apartment cleaning.
You can add extra points for each "extra" approach to each exercise. This effective method will be an effective stimulus to increase the load. Comparing weekly achievements will clearly show the results of working on yourself.
Put old photos and favorite clothes in prominent places
Old photos with a slimmer figure or favorite clothes, which are several sizes smaller than the current one, are quite a strong motivation. They will inspire confidence that it is possible to lose weight, because the figure was once much thinner. If you have neither, you can buy clothes that you really like, but 1-2 sizes smaller. It will be an incentive and a reward for the work done.
Tell others about your plans
Losing weight is difficult both physically and psychologically. Therefore, once you have told your loved ones about your intentions, you can count on their support. They will be interested in achievements and will point out shortcomings in the diet.
Maybe someone wants to join and the weight loss process will become more enjoyable.
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 the adequacy of the perception of your figure and appearance. Therefore, it is recommended to calm down, assess all your shortcomings without panic and draw up an action plan.
A positive attitude allows you to believe in yourself and bring the issue to an end. To maintain this state, it is recommended to engage in meditation to find the attractive sides in yourself.
Sticking to 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. The sudden transition to intense exercise or an unusual diet is stressful for the body. The decision to run 10 km from Monday is not the right one. Even if a woman can overcome such an obstacle, it will be difficult for her to get out of bed the next day.
It is recommended to do the same amount of exercise for 1-2 weeks, then gradually increase the load.
Enjoy the exercises
After a workout, adrenaline and dopamine are released, which improves mood.
Even a little exercise gives you a good mood, so the sport can be used as a safe antidepressant.
Choose high quality sports equipment and beautiful clothes
Stylish 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 for exercise.
Do not deprive yourself of your favorite food
Proper nutrition does not mean eating only vegetables and dry chicken breasts. All the necessary nutrients, as well as fats, must be delivered to the body every day. You can not abruptly give up the usual food - it negatively affects the physical and emotional state and can eventually lead to failure.
If it is difficult to choose a diet on your own, it is advisable to consult a specialist. This will help you calculate the required amount of calories, vitamins and minerals, including in the diet a few favorite but not very healthy foods so as not to break down (if they include chips and high-calorie pastries, you still need to give up).
If you constantly want to eat, you can have nuts or dried fruits for breakfast.
Have a positive attitude towards food
Dietary meals should be enjoyable while satisfying all the needs of the body.It is not recommended to say: "I am on a diet, I can't". It is more correct to say: "I choose a different food".
There are many healthy dishes around the world. You just have to find new recipes and experiment with the required number of calories.
Make a weekly photo report
The photos visualize the results. It is recommended to take pictures in the same position on the same day of the week. Signature with weight and other parameters (waist and hips) is an additional incentive. Such 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 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 sport dances or the pool.
Do not give up
It must be remembered that weight loss happens to everyone. The main thing is to keep training, to make an effort.
In moments of despair, you need to remember the results: this will help you force yourself to move forward.
Keep a journal of achievements
You can write down all your achievements in a blog or a simple notebook.
These can be changed 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 objects
Breaking up with old things is the strongest motivation to continue exercising and eating.Large items can be donated, donated to charity, or simply thrown away.
Psychologists' advice: buy a beautiful dress one size smaller and try to lose weight to wear it.
Visualize your new image
To stimulate yourself to perform the necessary actions at home, it is advisable to visualize yourself as you want to be.
You often need to imagine yourself more slender and graceful, and also think about how beneficial weight loss will affect the quality of life.
Make a list of merits
Before starting the weight loss process, it is advisable to determine the benefits of a slim figure. All the positive aspects of the lives of weak people should be written on a piece of paper and placed in the refrigerator.
Whenever you want to eat to eat, it is advisable to read this list: it will help discourage eating.
Change the image
Psychologists' advice: visit a beauty salon, change the color of your hair or hairstyle, get a manicure or pedicure.
Rebirth like this 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 so. It is possible to share achievements and support each other in times of lack of results.
If there are no such people in the immediate vicinity, they can always be found on the Internet, in special forums.
Find a motivational slogan
It is advisable to make a selection of quotes that increase your motivation to move forward. Incentives can be saved, placed on a screensaver on your phone or computer.
Minimize stress
Stressful situations should be avoided, as increased adrenaline production increases appetite.You need to surround yourself with a positive - watch comedies, various humorous programs. Walking in the fresh air also has a positive effect on the inner state.
People who spoil the mood should be avoided.
Relaxing thoughts of being overweight
If a woman constantly thinks about how to lose weight, 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 increase self-esteem.
Weight loss is a long process, so it is recommended to adjust psychologically for long work.
Special motivation for young girls and women of this age
At each age, in addition to the listed motivations, there are certain goals that help to move forward and solve problems with overweight:
- Meet love.For young girls, meeting a man, probably a future husband, is a strong motivation. Appearance plays an important role when meeting new people, so you should try to look good in any situation.
- Take a prestigious job or move to a higher position.When hiring a body will be a plus, especially since most bosses are actively involved in sports and require this from their subordinates. Awareness of one's beauty and harmony gives a person self-confidence and this is immediately felt when communicating with him, in an interview, etc.
- Improving health.Proper nutrition and exercise 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 musculoskeletal system, which occur in women after 45 years.