In order to lose weight effectively and consistently, you need to consider two components - proper nutrition and adequate physical activity. These two methods improve health and shape. But moving to a healthy lifestyle is often difficult because old habits and laziness are stronger than the desire to be healthy and lean. Therefore, if there is no willpower, a woman or girl needs strong motivation.
Motivation techniques
You need to determine the true cause of your desire to lose weight from the beginning. Dreams of a prominent figure for the beach season are often not enough of an incentive to lose weight.
The right motivation will enhance the desire to work on your figure and improve it. Below are the best examples of motivation.
Change yourself and your life
The changes affect not only the appearance but also the mental state of the person.
Stress and dissatisfaction with your life are reduced after physical activity.
By reviewing your diet and becoming more physically active, you can change your life for the better.
You assert yourself in appearance
Every woman has a different physical workout, but fashion and beauty standards define certain common ideal parameters.
The desire for a beautiful figure and confidence in their appearance can be used as motivation to lose weight.
Develop willpower
For some women, the challenge is: "Can I lose weight? " Is enough to start working actively on myself. When the goal is achieved, pride arises - I could!The desire to disappoint your abilities is a great incentive.
But at the same time, you need to be prepared for the fact that one emotional decision will not transform the figure. Therefore, you should first consider regular exercise and follow a diet.
Set realistic goals
Motivation must be realistic and achievable. . . Suddenly switching to a new mode is stressful for the body, so the changes should be made gradually, carefully monitoring your reaction. It is quite difficult to realize the desire to lose 8-10 kg in 2 weeks. After the allotted time, the result will not be noticeable and the waste of motivation will disappear.
It is important not to rush and set 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 on paper will save you time and effort as well as great motivation. This should include training and approximate nutrition.
To create an effective weight loss plan it is recommended:
- Set deadlines.By following a diet and exercising, you can lose 1-1. 5 kg per week. Therefore, you should not plan that you can lose 15 pounds 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 a meal plan.To do this, you need to compile the menu for a week, and then, if necessary, change it. This allows you to save money on promoting yourself.
- Develop a curriculum.Without exercise you will not be able to move your weight.
Keep an Exercise Blog
Any record of how work is done on the figure allows you to view the results and, if necessary, make changes.
To calculate the number of calories eaten and the amount of exercise performed, it is recommended to create a separate notebook or blog on the Internet that friends and acquaintances can see.
It will be a new stimulus. Having said that, it is important to be honest with yourself and point out missed workouts and excess calories.
Think about the system of punishments and rewards
Adherence to a proper nutrition and exercise regimen should be stimulated on a daily basis. Otherwise, there is a chance that it will not happen in this mode even for a week.To complete all the compiled tasks, it is recommended to compile a table with points for the actions performed.For following a daily plan (reducing calories eaten, increasing exercise sets performed), 10 points are awarded. You must earn 70 points in one week, which means getting a promotion, otherwise you will be penalized.
Such a system is a kind of game that is a good incentive. The key is to find effective rewards and punishments.
The following may be encouraged:
- Purchase of items (clothing or jewelry);
- Walking to a restaurant with a friend;
- Visit a beauty salon or movie theater.
For each "straight" day spent, you can put a certain amount of money into the piggy bank and then spend it on yourself.
Popularization in the form of sweets is not the right method. It is allowed to use it no more than 1 time in 2-3 weeks.
Punishment options:
- Arrange additional training;
- Buy nothing for a certain amount of time;
- Give part of your money to relatives and friends;
- Apartment cleaning.
You can add extra points to each "extra" approach to any workout. This effective method will be an effective incentive to increase the load. A comparison of weekly achievements clearly shows the results of working on yourself.
Place old photos and favorite clothes in prominent places
Older photographs with a thinner figure or a favorite outfit that are a few sizes smaller than today are quite a strong motivator. They are confident that it is possible to lose weight because this figure was much thinner at one time. If neither one nor the other, you can buy any outfit that you really like, but 1-2 sizes smaller. It will be an incentive and reward for the work done.
Tell others about your plans
Losing weight is difficult both physically and psychologically. So when you tell your loved ones about your intentions, you can count on them to support you. They are interested in the achievements and point out the shortcomings of the ration.
Probably 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 your figure and appearance perception. Therefore, it is recommended to calm down, evaluate all your shortcomings without panic and formulate 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 meditate in order to find attractive sides in yourself.
I keep the right pace
To lose weight, you need to choose the right pace.The secret is that you need to listen to your body and not overload it.This applies to both exercise and diet. Abruptly switching to intense exercise or an unusual diet is stressful for the body. The decision to run 10km from Monday is not right. Even if a woman was able to overcome such an obstacle, the next day she would find it difficult to get out of bed.
It is recommended to do the same amount of exercise for 1-2 weeks, and then gradually increase the load.
Enjoy your workout
Adrenaline and dopamine are released after exercise, which improve mood.
Even a small amount of exercise will put you in a good mood, so sports can be used as a safe antidepressant.
Choose high quality sports equipment and beautiful clothes
Modern equipment and beautiful sports uniform facilitate sports activities.
Fashionable shorts or leggings, new comfortable sports shoes, various devices (pedometer, heart rate monitor) will increase the desire to exercise.
Do not take away your favorite foods
Eating right does not mean just eating vegetables and dry chicken breast. All the necessary nutrients, as well as fats, must be supplied to the body every day. You can not suddenly give up the usual food - it negatively affects the physical and emotional state and can eventually lead to accidents.
If it is difficult to choose a diet for yourself, you are advised to consult a specialist. This will help you calculate the required number of calories, vitamins and minerals, including a few favorite but not so healthy foods in your diet that you should not spoil (if it contains chips and high-calorie sweets, you should still get the above)
If you want to eat constantly, you can eat nuts or dried fruits.
You have a positive attitude towards food
Dietary food should be enjoyable while satisfying all the needs of the body.It is not recommended to say: "I am on a diet, I can not". It is more correct to say, "I choose other foods. "
There are many healthy dishes in the world. You just have to find new recipes and experiment, keeping the required number of calories.
Do a weekly photo report
Photos show the results. It is recommended to shoot yourself in the same position on the same day of the week. Signing with weights and other settings (waist and hips) is an added incentive. Such photos can be posted online to get the support of friends.
Develop new healthy habits
A healthy lifestyle should become a daily habit. For its development it is recommended to immerse yourself in this topic, learn new information, experiment with food (try vegetarianism or include in the diet a new healthy product).
To diversify your workout you can sign up for a sport dance or pool.
Do not give up
We must remember that weight loss happens to everyone. The main thing is to continue the training, to make an effort.
In moments of despair you need to remember the results achieved: it will help you force yourself to move forward.
Enter records of achievements
You can record all your achievements in a blog or usually a notebook.
This can be changed with settings or new sporting victories: for example, if you managed to run 2km not in 16 minutes but in 14 minutes or eat fewer calories than planned.
Avoid large items
Separating from old things is the strongest motivation for continuing to exercise and eating well.Large items can be donated, donated or simply dumped.
Psychologists' advice: Buy a small beautiful dress of one size and try to lose weight.
Visualize your new image
To perform the necessary actions at home to stimulate yourself, it is recommended to visualize yourself as you wish.
You often have to imagine yourself becoming more slender and slender and also think about how much weight loss will affect your quality of life.
Make a list of honors
It is recommended to determine the benefits of a slim figure before starting the weight loss process. All the positive aspects of weak people’s lives should be written on a piece of paper and put in the fridge.
Whenever you feel like eating bites, I recommend reading this list: it will help you eat.
Change the image
Advice from psychologists: Visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
A similar reincarnation enhances the stimulus for change.
Relationships with thoughtful people
If you know someone who wants to lose weight, the two of you will find it harder to do so. In the absence of results it is possible to share achievements and support each other.
If they are not in a direct environment, they can always be found on the Internet, in special forums.
Find the motivational slogan
I recommend selecting quotes that increase your motivation to move forward. Stimulus can be recorded, put screen saver on your phone or computer.
Reduce stress
Stressful situations should be avoided as increased production of adrenaline increases appetite.It is necessary to limit yourself to the positive - to watch comedies, various humorous programs. Walking in the fresh air also has a positive effect on the internal condition.
People who spoil the mood should be avoided.
Releasing excess weight thoughts
If a woman is constantly thinking about how to lose extra pounds, this thought becomes obsessive, often blocking weight loss or causing anorexia.
It is important to learn not to think about extra pounds, but to learn to love yourself and increase self-esteem.
Weight loss will be followed by fatigue and constant tiredness.
Special motivation for young girls and women of all ages
At each age, in addition to the motivations listed, there are certain goals that will help you move forward and solve the problems of excess weight:
- Meet love.For young girls there is a strong motivation with men, maybe with a future husband. Appearance plays an important role when meeting new people, so you should try to look good in any situation.
- Get a prestigious job or move to a higher position.When hiring, a fit body will be a plus, especially since most seniors are actively involved in the sport and require it from their subordinates. Knowledge of one's own beauty and harmony gives a person self-confidence and it is immediately felt when communicating with him, in an interview and so on. Sh.
- Improving health.Proper nutrition and sports are essential not only for a beautiful figure, but also for the prevention of various diseases. This is especially true of diseases of the cardiovascular system and musculoskeletal system that occur in women after the age of 45 years.