Being overweight is a more relevant problem today than ever before. It affects all walks of life and can appear at any age. A stressful life, improper nutrition "on the way" causes the body to be 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 psychological barriers?
About every third woman in the world today faces problems such as being overweight, but the majority do not try to do anything, believing that nothing terrible is happening. For the most part, this is due to the fact that losing extra pounds is a rather complicated process that requires effort, and not everyone is ready for this. Some don’t know where to start, how to lose weight properly, and this is the cause of the situation getting worse. If you do not follow the rules of diet and weight loss, you can achieve the most unpredictable and often negative consequences. If you fast for a week, and then suddenly return to your previous diet and daily routine, you can only achieve weight loss, and very sharp. It's hard to lose weight like this, keep increasing.
Making yourself lose weight is sometimes very difficult. How to solve this problem? There are many tips that help to overcome psychological barriers, to correctly decide what is most important for life and health. Only in this case it is possible to make a schedule correctly not only for nutrition, but also for other daily routines, because diet alone will not help solve all problems. It is necessary to lead an active lifestyle, walk more, be in the fresh air. You need to adjust yourself psychologically that weight loss is quite real and not so problematic.
To force yourself to lose weight, you need to completely reconsider your outlook on life. Being overweight is a problem that is formed from your own habits, a reluctance to change anything in your own life. But you can’t get rid of excess weight if you don’t 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 outlook on the daily routine, your own mood.
To lose weight easily and without endangering your own health, you need to consult a dietitian, a supervising doctor. After that, follow psychologically the fact that weight loss will change your life for the better completely. So how do you force yourself to lose weight? It is necessary to follow 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 reasons:
- most likely, this is pathological, and in this case, losing weight is really not easy;
- the reason is that the person does not have enough desire to lose unwanted weight.
As a rule, people who want to lose weight on their own raises the question of how to force himself to lose weight if there is no will. You want to lose weight and then maintain body shape, but how to develop the will, where can you get it if you are not enough?
The process of losing weight is interrelated with mental work: change habits, convince yourself of the need for this, persevere in the pursuit of your goals, adhere to attitude and exercise. All this is very important to get a positive result. You need to thank yourself for your efforts, get positive emotions, while realizing that food is just a way to get energy, albeit fun, but it is not the main pleasure you should pursue.
It doesn’t make sense to achieve something if one himself believes that he doesn’t really need it.
Maybe someone needs the support of an instructor or someone else who can give clear instructions on what to do for someone who wants to lose that extra weight. Indeed, not everyone is able to force themselves to observe their own regime. As the Italians say, want is to be able to, and in the problem of weight loss, this is exactly what happens: either a person wants and loses weight, or he does not want. Finding the desire to lose weight is not so difficult.
Before considering the psychological aspects associated with a lack of desire to lose weight, you should undergo a physical examination and make sure there is excess weight for this reason, and not because it hides any pathology behind it.
Establishing the cause of weight gain means getting as close as possible to solving the problem, because the diet that will be followed by weight loss depends on the cause.
If the reason may be in metabolism, then the diet will be special. If a friend advises you to diet, this does not mean it will work for you as well. Before blaming yourself, saying that I want to lose weight, but there is no will, you must first make sure that this is the only reason, and not a serious illness.
If there is no such problem, and the reason is only a lack of desire to achieve the desired form, then where to get the desire will not be a mystery. Don’t underestimate the meaning of words - a lot can be corrected by saying the right words. You should not ask questions about how to lose weight, if there is no will and convince yourself that there is no strength, it is better to strive to set goals.
How to start losing weight?
It must be acknowledged that the problem of overweight can no longer be ignored. Usually, even with strong overweight, many continue to comfort themselves that there is no problem, and "krumpet" is being popular today. But this is far from the case, impressive weight loss is a direct threat to physical health, deterioration in appearance, and rapid aging. Therefore, it is necessary not only to weigh ourselves, but also use BMI (body mass index), centimeter tape. Even photos and old clothes can show that the 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 adapt 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 let it all go smoothly, because weight loss requires a complete change in daily regimen, and not everyone is ready for it. Often, the matter doesn’t go any further than talking, and the weight of the problem stays in place. If externally this does not bother you, then you should think about the state of health, for which the excess is dangerous.
So you need to take your will and start taking steps to improve your own situation. You need to plan how the weight will be returned to normal, what actions need to be taken for this. At this stage, it is necessary, together with experts, to create a weight loss program, to determine a clear plan of action for the near future.
How to force yourself to lose weight without sacrificing health? Some people argue that one should immediately undergo a strict diet or arrange fasting so that the weight returns to normal within a few days. But this is not true. Not only does weight need to be reduced, the effects of weight loss need to be consolidated so as not to increase more when the diet is complete. You can’t eat almost anything for a few days, so over the next week you’re really pounce on food, returning all your pounds and a few more to the load.
It is important to immediately understand that losing weight requires a certain period, for example, up to one year, during which the weight will be lost smoothly and correctly, ensuring the return of health. Don’t worry if in the first week exactly the results you want to see aren’t achieved. You need to draw up a schedule to clearly see the steps and when that will be used to lose weight. You are recommended to detail your diet, exercise, massage and walking. This will make weight loss an interesting psychological process, not a stress one. You can not stop the diet halfway or take a long break, because the effect in this case will not be achieved.
Principles of good nutrition
How to get rid of constant hunger? Hunger is the main enemy in this case - the constant eating habits become a big problem as a result. In many cases, hunger is a psychological problem. Nutritionists recommend not to try to overcome it, but just shape your diet in such a way that hunger does not arise 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 portion itself should be small, but include vegetables, fruits, 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 chosen in such a way that nutrients are not converted into fat. Only 90-100 grams of carbohydrates are the maximum allowed per serving. More of them will begin to be converted into fat to reduce the amount of sugar in the blood. That is why you need to choose the right diet.
You can eat almost any food during the day, but great attention should be paid to their nutritional value. To eliminate excess weight effectively and maintain overall health, you need to consume no more than 1000-1200 kcal per day. This will allow you to get rid of 160 g of fat per day. A greater effect will be achieved due to the removal of excess water from the muscle tissue.
How to get out of the diet properly?
At the end of the diet, it is necessary to return to a normal diet without compromising health. For life, it takes up to 2500 kcal per day, but at the time of losing weight, 1200 is enough. A smooth transition is needed so that the weight does not start to gain again. It is recommended to eat at least 3-4 times a day. You need to consume up to 90 g of carbohydrates at a time, it is not recommended to eat before bedtime or at night. Optimal proportions for the next meal each day:
- protein - 90-100 g;
- fat - 60-80 g;
- carbohydrates - 350-370 g.
How can you change your lifestyle psychologically, start actively fighting with kilograms, which greatly complicates your life? To do this, it is not enough to realize that there is such a problem, it must be initiated to be resolved immediately, and not delayed until later. The diet must be followed strictly, not interrupted, not stopped before the desired result is achieved. Only in this way it will be possible to achieve relatively easy and quick results, restoring excellent health and appearance.