Excess weight is a problem that is more relevant today than ever before. It affects all segments of society and can appear at any age. Stressful life, improper nutrition during the "transition" causes the body to be under 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?
Today, about one in three women in the world is faced with a problem such as being overweight, but most do not try to do anything, believing that nothing terrible is happening. For the most part, this is due to the fact that getting rid of extra pounds is quite a difficult process that requires effort and not everyone is ready for it. Some people do not know where to start, how to lose weight properly and this becomes the reason for the worsening of the situation. If you do not follow the rules of diet and weight loss, you can achieve the most unpredictable and often negative results. If you fast for a week and then abruptly return to your previous diet and daily routine, you can only achieve weight gain and very dramatically. It is already difficult to get rid of such weight, it is increasing.
Losing weight is sometimes very difficult. How to solve this problem? There are many tips to help you overcome the psychological barrier, to correctly decide what is most important for life and health. Only in this case it is possible to make a proper schedule not only for food, but also for the rest of the daily routine, 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 have to adapt psychologically that weight loss is quite real and not so problematic.
In order to force weight loss, you need to completely rethink your outlook on life. Excess weight is a problem that arises from your own habits, without the desire to change anything in your life. But you can not get rid of excess weight if you do not solve the question of how to deal with the psychological situation. Losing any weight is not only a strict diet, but also an active lifestyle, a complete change of views on the daily routine, on your own mood.
In order not to lose weight easily and do not harm your own health, you need to consult a dietitian, supervising doctor. After that, psychologically consider the fact that it is weight loss that will completely change your life for the better. So how do you force yourself to lose weight? It is essential to follow time-tested tips.
Why is it difficult to lose weight?
What is the reason that weight loss is not so easy for many? There may be several reasons, but only two main ones:
- Most likely, this is a pathology and in this case weight loss is not really easy;
- The reason is that a person does not have enough willpower to lose unwanted weight.
It is usually the one who wants to lose weight who asks the question of how to force himself to lose weight if there is no willpower. You want to lose weight and then stay in shape, but how do you develop willpower, where can you get it if you do not have enough?
The process of losing weight is related to mental work: change habits, convince yourself of the need for it, be persistent in achieving your goal, follow attitudes and exercise. All this is absolutely necessary to get a positive result. You need to thank yourself for your efforts, get positive emotions, and realize that food is just an energy source, albeit a pleasant one, but still not the main pleasure you should strive for.
It makes no sense to achieve anything if the person himself thinks he 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 to do with a person who wants to lose those extra pounds. Indeed, not everyone can force themselves to defend the regime independently. As the Italians say, you want to be able to, but in the matter of weight loss it is exactly like this: either you want to lose weight, or you do not want to. Finding the willpower to lose weight is not that difficult.
Before discussing the psychological aspects of lack of willpower to lose weight, you should undergo a physical examination and make sure that for this reason you are overweight and not because it hides any pathology.
Determining the cause of weight gain means approaching the problem as closely as possible, because the diet that weight loss will follow depends on the cause.
If the cause is likely to be metabolism, then the diet will be specific. If a friend recommends a diet, it does not mean that it will be effective for you. Before I blame myself, I will say that I want to lose weight, but I do not have the willpower, I must first make sure that this is the only cause and not a serious illness.
If there are no such problems and the reason is only the lack of willpower to achieve the desired forms, then where to get the willpower will not be a secret. Do not underestimate the meaning of words - with the right words many can be corrected. You do not want to be frustrated if you cannot get the right pitch so invest in a good capo.
How to start losing weight?
We must admit that the problem of excess weight can no longer be ignored. As a rule, even in the case of severe excess weight, many continue to console that it is not a problem and "croup" is in vogue today. But also BMI (body mass index), the use of centimeter tape. Only old photos and clothes can show that the body 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 to help you decide ifHow to arrange weight loss psychologically.
The decision to lose weight is a difficult and responsible step that should be taken without hesitation. Many people admit that they are overweight, but let it all go its own way, because losing weight requires a complete change of daily routine, and not everyone is ready for it. Often the case does not go further than the conversation and the weight of the problem remains on the ground. If this does not bother you externally, then you need to think about the state of health for which such an excess is harmful.
Therefore, you need to take your will in the fist and start taking measures to improve your own condition. You need to plan how the weight will return to normal, what actions need to be taken for this. At this stage it is necessary to develop a weight loss program with a specialist, to establish a clear action plan for the near future.
How to lose weight without sacrificing health? Some people think that they urgently need to follow a strict diet or fast in order to return the weight to normal in a few days. But this is unrealistic. Not only sound education but his alertness and dedication too are most required. You can eat almost nothing for a few days, so the next week you are literally dragging your food, regaining all your pounds and a few more.
It is important to understand immediately that weight loss requires a certain period, for example, up to a year, during which the weight disappears smoothly and correctly, which ensures the restoration of health. Do not worry if in the first week you do not get exactly the result you want to see. You need to make a schedule to clearly see what measures and when it will be used to lose weight. A detailed description of your diet, exercise, massage and walk is recommended. This will make weight loss an interesting and not a stressful, psychological process. You can not leave the diet halfway or take a long break, as the effect will not be achieved in this case.
Principles of good nutrition
How to get rid of constant hunger? Hunger is the main enemy in this case - the habit of constantly eating becomes a big problem as a result. In many cases, hunger is a psychological problem. Nutritionists advise you not to try to overcome it, just formulate your diet so that hunger does not occur during the day. You need to eat 4-5 times a day, but divide the diet into small portions. If you really want to eat between meals, it is better to drink a cup of tea without sugar, eat apples. The portions themselves 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 selected so that nutrients are not converted into fats. Only 90-100 grams of carbohydrates are the maximum allowed to eat. More of them will just start to convert into fats to lower the amount of sugar in the blood. This 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. Consumption of no more than 1000-1200 kcal per day is required to effectively eliminate excess weight and maintain overall health. This will allow you to get rid of 160 grams of fat per day. A greater effect is 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 harm to health. It takes up to 2500 kcal per day for life, but 1200 is enough for weight loss. You need a smooth transition so that the weight does not start again. It is recommended to eat at least 3-4 times a day. You should take up to 90 g of carbohydrates at a time, it is not recommended to eat at bedtime or at night. Optimal proportions for further feeding per day:
- Protein - 90-100 g;
- Fats - 60-80 g;
- Carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, start an active fight with kilograms, which greatly complicates your life? To do this, it is not enough to realize that such a problem exists, its solution should begin immediately and not be delayed. The diet should be strictly adhered to, do not stop, do not abandon it until you achieve the desired result. Only in this way it will be possible to achieve results relatively easily and quickly, to restore health and excellent appearance.