Being overweight is a problem that is more relevant today than ever. It affects all walks of life and can occur at any age. Stressful life, poor nutrition "on the go" become the reason that 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?
Approximately one in three women in the world today faces such a problem as being overweight, but the majority does not seek to do anything about it, believing that nothing terrible is happening. For the most part, this is due to the fact that losing weight is a rather complex process that requires effort and not everyone is ready for it. Some do not know where to start, how to lose weight properly and this is causing the situation to worsen. If you do not follow the diet and the rules of weight loss, you can achieve the most unpredictable and often negative consequences. If you starve for a week and then abruptly return to your previous diet and daily routine, you can only achieve weight gain, and very abruptly. It is already difficult to get rid of such weight, it continues to increase.
Sometimes it is very difficult to make yourself lose weight. How to solve this problem? There are many tips that help to overcome the psychological barrier, to decide correctly what is most important for life and health. Only in this case it is possible to properly schedule not only for nutrition, but also for the rest of everyday life, as diet alone will not help solve all problems. You need to lead an active lifestyle, walk more, be in the fresh air. You need to adjust psychologically that weight loss is very real and not so problematic.
To force yourself to lose weight, you need to completely reconsider your views on life. Being overweight is a problem shaped by your own habits, unwillingness to change anything in your own life. But you can not 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 on everyday life, your own mood.
To lose weight easily and without harming your own health, you should consult a dietitian, supervising doctor. Then psychologically tune in to the fact that losing weight 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 is not so easy for many people? There may be several reasons, but there are only two main ones:
- most likely it is a pathology and in this case losing weight is really not easy;
- the reason is that man does not have enough will to lose weight unwanted.
As a rule, a person who wants to lose weight himself raises the question of how to force himself to lose weight if he does not have the willpower. You want to lose weight and then stay in shape, but how to develop a will, where can you get it if you don't have enough?
The process of losing weight is interrelated with mental work: change habits, convince yourself of the need for it, be persistent in pursuing your goal, stick to attitudes and exercise. All this is absolutely necessary to achieve a positive result. You need to thank yourself for your efforts, to get positive emotions, while realizing that food is just a way to get energy, although pleasant, but still not the main pleasure you should strive for.
There is no point in achieving something if one believes that one does not really need it.
Maybe a person needs support in the form of an instructor or someone else who can give clear instructions on what a person who wants to lose those extra pounds should do. Indeed, not everyone is able to force himself to follow the regime. As the Italians say, to want means to be able, and when it comes to losing weight, it's true: either you want to lose weight or you don't. Finding the willpower to lose weight is not that difficult.
Before considering the psychological aspects of the lack of will to lose weight, you should undergo a physical examination and make sure that you are overweight for this reason, not because it hides some pathology behind.
Determining the cause of weight gain means getting as close as possible to solving the problem, because the diet that lose weight will adhere to depends on the cause.
If the cause is probably in the metabolism, then the diet will be specific. If a friend advises you on a diet, it does not mean that it will be effective for you. Before I blame myself for saying that I want to lose weight, but I do not have the willpower, you must first make sure that this is the only cause, not a serious illness.
If there are no such problems and the reason is only the lack of will to achieve the desired forms, then where to get the will will not be a mystery. Don't underestimate the meaning of the words - a lot can be corrected by saying the right words. You do not have to ask how to lose weight if there is no willpower and make sure that there is no willpower, it is better to work on setting a goal.
How to start losing weight?
It must be acknowledged that the problem of overweight can no longer be ignored. Usually, even those who are very overweight, many continue to take comfort in the fact that there is no problem, and today the "little ones" are in vogue. But this is far from the case, the impressive weight is a direct threat to physical health, deterioration of appearance and rapid aging. Therefore, it is necessary not only to weigh, but also to use BMI (body mass index), centimeter tape. Even old photos and clothes can show that your body weight is far from perfect. It is necessary to understand that the weight has increased, the appearance has changed for the worse. This is the first step that will help you solve the question of how to adjust psychologically to lose weight.
The decision to lose weight is a difficult and responsible step that must be taken without hesitation. Many admit that they are overweight, but let it all develop, because weight loss requires a complete change in daily routine and not everyone is ready for it. Often the question does not go beyond fairy tales and the problem weight remains in place. If outwardly this does not bother you, then you need to think about the health condition for which such an excess is harmful.
Therefore, you need to take your will in your fist and start taking measures to improve your own condition. You need to 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 prepare a weight loss program, to determine a clear action plan for the near future.
How to force yourself to lose weight without sacrificing your health? Some people think that you should immediately go on a strict diet or organize fasting so that the weight returns to normal after a few days. But this is unrealistic. Not only should you lose weight, but the effect of weight loss should be consolidated so that it does not accumulate even more when the diet is over. You can't eat almost anything for a few days, so next week you will literally pounce on the food, returning all your weight and a few more to the load.
It is important to understand immediately that weight loss requires a certain period, for example up to one year, during which the weight will disappear smoothly and correctly, ensuring the return of health. Don't worry if the first week doesn't get exactly the result you'd like to see. You need to make a schedule to see clearly what measures and when they will be used for weight loss. It is advisable to specify in detail your diet, exercise, massages and walks. This will make weight loss an exciting, not a stressful psychological process. You can not leave the diet in half 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 eating constantly becomes a big problem as a result. In many cases, hunger is a psychological problem. Nutritionists recommend that you do not try to overcome it, but simply shape your diet in such a way that hunger does not occur during the day. You should 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 tea without sugar, eat an apple. The portions themselves should be small, but should include vegetables, fruits, but flour and sweets should be completely excluded or minimized.
The human liver can process almost any amount of food, but its composition must be selected in such a way that nutrients are not converted into fat. Only 90-100 grams of carbohydrates are the maximum allowable for one meal. More of them will just start turning into fat to lower blood sugar. That is why you need to choose the right diet.
During the day you can eat almost any food, but you need to pay close attention to their nutritional value. To effectively eliminate excess weight and maintain overall health, you should consume no more than 1000-1200 kcal per day. This will allow you to get rid of 160 g of fat per day. Greater effect will be achieved due to the removal of excess water from muscle tissue.
How to get rid of diet properly?
At the end of the diet it is necessary to return to a normal diet without compromising health. Up to 2500 kcal per day are needed for a lifetime, but at the time of weight loss 1200 are enough. A smooth transition is needed so that you do not start gaining weight again. It is recommended to eat at least 3-4 times a day. You should eat up to 90 g of carbohydrates at a time, it is not recommended to eat at bedtime or at night. Optimal proportions for the next meals a day:
- protein - 90-100 g;
- fat - 60-80 g;
- carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, start actively fighting the weight that significantly complicates your life? To do this, it is not enough to realize that there is such a problem, it must begin to be resolved immediately, not postponed. The diet should be strictly followed, not interrupted, not interrupted before achieving the desired result. Only in this way it will be possible to achieve results relatively easily and quickly, to restore health and excellent appearance.