To lose weight effectively and permanently, you need to take into account two components - proper nutrition and adequate physical activity. Both of these methods improve health and shape. But the transition to a healthy lifestyle is often difficult, as old habits and laziness turn out to be stronger than the desire to be healthy and slim. Therefore, if there is no will, a woman or girl needs strong motivation.
Motivational techniques
In the beginning, you need to determine the real reason for the desire to lose weight. The dream of a slim figure for the beach season is often not enough incentive to lose weight.
Proper 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
Such changes are not only related to appearance, but also a person’s mental state.
Stress and dissatisfaction with one’s life diminishes after physical exercise.
By reviewing your diet and becoming more physically active, you can change your life for the better.
Assert yourself in your appearance
All women have different physiques, but fashion and beauty standards set certain ideal parameters.
The desire for a beautiful figure and lack of belief in their appearance can be used as motivation to lose weight.
Nurture the will
For some women, the challenge: "Can you lose weight? " Is enough to start actively working on your own. When a goal is reached, pride emerges - I can!Refusal to be disappointed with your abilities is a great incentive.
But at the same time, you must be prepared for the fact that an emotional decision will not change the figure. Therefore, in the beginning you should follow regular exercise and go on a diet.
Set realistic goals
Motivation must be realistic and achievable. . . The sudden transition to a new regime puts pressure on the body, so changes should be introduced gradually, carefully monitoring your reactions. The desire to lose weight 8-10 kg in 2 weeks is quite difficult to implement. After the allotted time, the results will not be visible, and the remnants of motivation will be lost.
It is important not to rush and set workable goals. For example, if you reduce the diet by 500 kcal a day, weight up to 500 grams will be lost in a week.
Make a weight loss plan
A clear plan written on paper can save time and effort, as well as great motivation. It must include exercise and nutritional estimates.
To create an effective weight loss plan, it is recommended:
- Set a deadline.By following a diet and exercising, you can lose weight up to 1-1, 5 kg per week. Therefore, you cannot plan that you can lose 15 pounds in a month.
- Distribute the amount of food.Although most of the day is spent at work, eating 4-5 times a day is possible.
- Think of a meal plan.To do this, you need to compile the menu for a week, and then, if necessary, adjust it. Through this, you can save money on self -promotion.
- Develop an exercise plan.Without exercise, you will not be able to lose your weight.
Keep up the training blog
Any notes on how the work progresses on the picture allows you to see the results and, if necessary, make changes.
To calculate the calories consumed and the amount of exercise performed, it is recommended to create a separate notebook or blog on the Internet, which will be viewed by friends and acquaintances.
This will be a new incentive. Therefore, it is important to be honest with yourself and point out missed workouts and excess calories consumed.
Think of a system of punishment and reward
Adherence to a proper diet and exercise regimen should be stimulated daily. Otherwise, there is a chance of not surviving in this mode even for a week.To complete all the tasks compiled, it is recommended to create a table in which points will be awarded for the actions performed.To adhere to the daily plan (reduce calories consumed, increase the set of exercises performed), 10 points are awarded. For a week, you will get 70 points, which means receiving a promotion, otherwise a fine will be imposed.
Such a system is the kind of game that is a good incentive. The main thing is to find effective rewards and punishments.
The following can act as incentives:
- buying goods (clothing or jewelry);
- going to a restaurant with a friend;
- visit a beauty salon or cinema.
For each "exact" day spent, you can put a certain amount of money into a piggy bank, and then spend it for yourself.
Promotion in the form of candy is not the right method. It is allowed to use it no more than 1 time in 2-3 weeks.
Penalty options:
- arrange additional training;
- not buying anything for a certain period of time;
- give some of your money to relatives and friends;
- clean the apartment.
You can add extra points for each "extra" approach from any exercise. This effective method will be an effective stimulus to increase the load. Comparing weekly achievements will clearly show the results of the work on yourself.
Put old photos and favorite clothes in prominent places
Old photos with a slimmer figure or a favorite outfit that is a few measurements smaller than the current photo is a pretty strong motivation. They will instill confidence that losing weight is possible, because the figure used to be much slimmer. If there isn’t one or the other, you can buy clothes that you really like, but are 1-2 smaller sizes. He will be an incentive and an appreciation for the work done.
Tell others about your plans
Losing weight is difficult both physically and psychologically. So after telling your loved ones about your intentions, you can count on their support. They will be interested in achievement and show deficiencies in diet.
Maybe someone wants to join, and the process of losing weight will be more fun.
Think and act positively
The process of losing weight must be accompanied by positive thinking. Before you start losing weight, you need to change your whole attitude.Stress negatively affects the adequacy of your figure perception and appearance. It is therefore advisable to calm down, assess all your shortcomings without panic and form a plan of action.
A positive attitude allows you to trust yourself and get things done. To maintain this state, it is advisable to engage in meditation to find the interesting side in yourself.
Stick to the right steps
To successfully lose weight, you need to choose the right steps.The secret lies in the fact that you need to listen to your body and not burden it. This is true for exercise and diet. A sudden transition to intensive exercise or an unusual diet puts pressure on the body. The decision to walk 10 km from Monday was not the right decision. Even if a woman can overcome such obstacles, the next day it will be difficult for her to get out of bed.
It is recommended to do the same exercise for 1-2 weeks, then gradually increase the load.
Have a good workout
After exercise, adrenaline and dopamine are released, which improves mood.
Even a little exercise gives you a good mood, so exercise can be used as a safe antidepressant.
Choose high quality sports equipment and beautiful clothes
Stylish equipment and beautiful sportswear contribute to sports activities.
Stylish shorts or leggings, comfortable new shoes, various tools (pedometer, heart rate monitor) will increase the desire to exercise.
Don’t pull out your favorite foods
Eating properly does not mean just eating vegetables and drying chicken breasts. All the necessary nutrients, as well as fats, must be supplied to the body on a daily basis. You can’t suddenly give up regular food - this has a negative impact on your physical and emotional state and can eventually lead to damage.
If it is difficult to choose your own diet, it is recommended to consult a specialist. This will help you calculate the amount of calories, vitamins and minerals needed, including in the diet some favorite foods, but not very healthy so as not to break down (if this includes high-calorie chips and sweets, you still need to give up).
If you always want to eat, you can chew nuts or dried fruit.
Have a positive attitude towards food
Diet food should be pleasant, while meeting all the needs of the body. It is not recommended to say: "I'm on a diet, I can't. " More accurately to say: "I choose different foods. "
There are many healthy dishes in the world. You just have to find new recipes and experiment, observing the number of calories needed.
Create weekly photo reports
Photos illustrate the result. It is recommended to photograph yourself in the same position on the same day of the week. Signatures with weights and other parameters (waist and hips) are an additional incentive. Such photos can be posted on the Internet to gain friend support.
Develop new healthy habits
A healthy lifestyle should be a daily habit. To develop it, it is recommended to engage in this topic, learn new information, experiment with food (try vegetarianism or include new healthy products in the diet).
To diversify your workouts, you can sign up for a sports dance or in the pool.
Do not give up
It should be remembered that weight loss happens to everyone. The main thing is to keep training, make an effort.
In times of despair, you must remember the results achieved: this will help force yourself to keep moving forward.
Keep an achievement log
You can write down all your accomplishments in a regular blog or notebook.
This can be changed parameters or the victory of a new sport: for example, if you manage to run 2 km not in 16 minutes, but in 14 minutes, or eat less than the planned calories.
Get rid of big stuff
Breaking up with old things is the strongest motivation to keep exercising and eating well.Large items can be donated, donated to charity, or simply thrown away.
Psychologist's advice: buy beautiful clothes in smaller sizes and try to lose weight in order to wear them.
Imagine your new picture
To stimulate yourself to perform the necessary actions at home, it is advisable to visualize yourself as you wish.
You need to often imagine yourself slimmer and sleeker, and also think about how beneficial weight loss will affect your quality of life.
Make a list of benefits
Before starting the process of losing weight, it is recommended to determine the advantages of a slender figure. All the positive aspects in the life of a slender person should be written on a piece of paper and placed on the refrigerator.
Whenever you feel like eating, you are recommended to read this list: it will help avoid eating.
Change the picture
Psychologist's advice: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
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 people to do it. It is possible to share achievements and support each other in periods 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 motivational slogans
It’s best that you make a selection of quotes that increase your motivation to keep moving forward. Stimulus can be recorded, wearing a screensaver on your phone or computer.
Reduce stress
Stressful situations should be avoided as increased adrenaline production increases appetite.You have to surround yourself with positive watching comedy, a variety of funny programs. Walking in the fresh air also has a positive effect on indoor conditions.
People who spoil the mood should be avoided.
Letting go of thoughts about being overweight
If a woman is always thinking of ways to lose extra weight, this thought 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 advisable to adjust psychologically for long work.
Special motivation for young girls and women of that age
At each age, in addition to the motivations listed, there are specific goals that help to progress and solve the problem of being overweight:
- Meet love.For young girls, meeting a man, perhaps a future husband, is a powerful motivation. Appearance plays an important role when meeting new people, so you need to strive 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 their own sports and require this from their subordinate employees. Awareness of one’s beauty and harmony gives one’s self -confidence, and this is immediately felt when communicating with him, during interviews, etc.
- Improve 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.