To lose weight effectively and permanently, you need to consider 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, because old habits and laziness are stronger than the desire to be healthy and slim. Therefore, if there is no power, a woman or a girl needs strong encouragement.
Motivation techniques
At the outset, you need to determine the true cause of the desire to lose weight. Dreams with a slim figure for the beach season are often not enough incentive to lose weight.
The right motivation will strengthen the desire to work on and improve your figure. The best examples of motivation are described below.
Change you and your life
The changes relate not only to appearance, but also to a person's mental state.
Reduces stress and dissatisfaction with your own life after physical exercise.
By reviewing your diet and becoming more physically active, you can change your life for the better.
Declare yourself on your appearance
Every woman has different physiques, but fashion and beauty standards set certain common ideal parameters.
The desire for a beautiful figure and lack of confidence in their appearance can be used as an incentive to lose weight.
Earn power
For some women, the challenge is: "Can you lose weight? " It’s enough to start working on yourself actively. When the goal is reached, there is pride - I can!Reluctance to be disappointed in your abilities is a great motivator.
But at the same time, you have to be prepared for the fact that one emotional decision will not change the figure. Therefore, first you should exercise regularly and go on a diet.
Set realistic goals
The stimulus must be realistic and achievable. . . The body suddenly shifts to a new regime, so changes should be introduced gradually, carefully monitoring your reaction. It is quite difficult to lose 8-10 kg in two weeks. After the allotted time, the result will not be noticed, and the remnants of the stimulus will be gone.
It is important not to rush and set achievable goals. For example, if you reduce the diet to 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. It must include training and approximation.
To create an effective weight loss plan, it is recommended that:
- Set deadlines.By adhering to diet and fitness, you can get up to 1-1. Lose 5 kg per week. Therefore, you should not plan that you can lose 15 kilograms in a month.
- Give the number of meals.Even if the main part of the day is spent at work, many can be eaten 4-5 times a day.
- Think of a meal plan.To do this, you need to draft a menu for a week, and then, if necessary, adjust it. Through this, you can save money to promote yourself.
- Develop a training plan.Without exercise, you will not be able to move your weight.
Keep a fitness blog
Any notes on how the work is progressing on the figure allow you to see the results and, if necessary, make changes.
To calculate the calories consumed and the number of exercises performed, it is recommended to create a separate notebook or blog on the Internet, which will be seen by friends and acquaintances.
This is a new incentive. That said, it’s important to be honest with yourself and pay attention to missed workouts and the too many calories you eat.
Think of a system of punishments and rewards
Adherence to a proper diet and exercise regimen must be encouraged daily. Otherwise, there is a chance of not staying out in this mode even for a week.To complete all the tasks devised, it is recommended that a table be drawn up giving points for the actions performed.Adherence to the daily plan (reducing the calories you eat, increasing the sets of exercises performed) is awarded 10 points. For a week, you should get 70 points, which means get a promotion, otherwise a fine will follow.
Such a system is a kind of game that is a good incentive. The main thing is to get effective rewards and punishments.
The following can act as an incentive:
- buying things (clothes or jewelery);
- going to a restaurant with a friend;
- visit a beauty salon or a cinema.
For every "proper" day spent, you can put a certain amount of money in the pig bank, and then spend it on yourself.
Promotion in the form of sweets is not the right method. It is not allowed to use it more than 1 time in 2-3 weeks.
Penalty options:
- arranging additional training;
- not buying anything for a certain amount of time;
- give some of your money to relatives and friends;
- cleaning the apartment.
You can add extra points to each "extra" approach in any exercise. This effective method will be an effective stimulus to increase the load. The results of the work will show yourself clearly if weekly achievements are compared.
Put old photos and your favorite clothes in prominent places
Old photos with a slim figure or a favorite outfit that is some sizes smaller than the current one are a strong inspiration. They will put confidence in it that it is possible to lose weight, because the figure was much slimmer. If there isn’t one or the other, you can buy any clothes you like, just 1-2 sizes smaller. It will be an incentive and reward for the work done.
Tell others about your plans
It is difficult to lose weight both physically and psychologically. Therefore, after you have told love about your secrets, you can count on their support. They will be interested in achievements and point out deficiencies in the diet.
Maybe someone wants to get involved, and the process of losing weight will be 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 the perception of your figure and appearance. Therefore, it is recommended to calm down, consider all your shortcomings without panic and formulate an action plan.
A positive attitude allows you to believe in yourself and bring the matter to a close. To maintain this state, it is recommended to meditate in order to find the attractive sides in yourself.
Adhering to the right pace
To lose weight successfully, 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. The body makes a sudden transition to intense training or an unusual diet puts stress on the body. The decision to run 10 km from Monday is not the right decision. Even if a woman can overcome such an obstacle, the next day it will be difficult for her to get out of bed.
It is recommended to do the same amount of exercise for 1-2 weeks, then gradually increase the load.
Enjoy fitness
After training, adrenaline and dopamine are released, which improves mood.
Even a little exercise gives you a good mood, so sports can be used as a safe antidepressant.
Choose high quality sports equipment and beautiful clothes
Stylish equipment and beautiful sports uniforms complement sports activities.
Fashionable shorts or leggings, new comfortable sneakers, various devices (pedometer, heart rate monitor) will increase the desire for fitness.
Do not remove your favorite food
Eating right just means eating vegetables and dry chicken breast. All the essential nutrients, as well as fats, must be supplied to the body every day. You can't give up normal food suddenly - this has a negative effect on your physical and emotional state and can eventually lead to breakdown.
If it is difficult to choose a diet for yourself, it is recommended to consult a specialist. It will help you calculate the required amount of calories, vitamins and minerals, including in the diet a few favorite foods, but not very healthy so that you do not break down (if they include high-calorie chips and sweetsthis, you still have to give up).
If you always want to eat, you can snack on nuts or dried fruit.
Have a positive attitude towards food
Dietary meals should be enjoyable, while meeting 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 a different food. "
There are many healthy dishes in the world. All you have to do is find new recipes and try them out, looking at the required number of calories.
Make a weekly photo report
Photos show the results. It is recommended that you photograph yourself in the same location on the same day of the week. Signing with weight and other parameters (waist and hips) is an added incentive. Such photos can be posted on the Internet for support from friends.
Develop new healthy habits
A healthy lifestyle should be a daily habit. To develop it, it is recommended to immerse yourself in this topic, learn new information, experiment with food (try vegetarianism or include a new healthy product in the diet).
To diversify your workouts, you can sign up for sports dances or in the pool.
Keep Your Courage
It must be remembered that weight stops happen to everyone. The main thing is to continue the training, to make efforts.
In moments of despair, you need to remember the results achieved: this will help to force yourself to move forward.
Keep a log of the achievements
You can write down your achievements in a regular blog or notebook.
These can be changed as parameters or a new sporting victory: for example, if you managed to run 2 km not in 16 minutes, but in 14 minutes, or eat less than the planned calories.
Get rid of large items
Parting with old things is the strongest motivation to continue to exercise and eat well.Large items can be donated, donated to charity, or simply thrown away.
Psychologists ’advice: buy a beautiful dress one size smaller and try to lose weight in order to wear it.
Check out your new image
To motivate yourself to take the necessary actions at home, it is recommended to imagine yourself as you want to be.
You often have to imagine yourself slimmer and more graceful, and also think about how beneficial weight loss will affect quality of life.
Make a list of merits
Before you start the process of losing weight, it is recommended to determine the benefits of a slim figure. It is necessary to write out all the positive aspects of the lives of slim people on a sheet of paper and put it in the fridge.
Whenever you feel like eating a bite, you are advised to read this list: it will help to discourage eating.
Change image
Psychologists' advice: visit a beauty salon, change your hair color or hairstyle, get an arm or leg.
A reunion like this strengthens the incentive for change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for both of you to do it. Achievements can be shared and supported by each other during periods of lack of results.
If such people are not in the immediate environment, they can always be found on the Internet, in special forums.
Get a motivational slogan
You are advised to choose quotes that will increase your motivation to move forward. Stimuli can be recorded, placed on a screensaver on your phone or computer.
Minimize stress
Stressful situations should be avoided as increased adrenaline production increases appetite.You need to surround yourself with watching positive comics, various funny programs. Walking in the fresh air also has a positive effect on the internal state.
People who spoil the mood should be avoided.
Letting go of overburdened thoughts
If a woman is constantly wondering how to lose extra pounds, this idea becomes obsessive, she often blocks weight loss or leads 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 psychologically tuning is recommended for long work.
A special inspiration for girls and young women of the age
At all ages, in addition to the stimuli listed, there are certain goals that will help you move forward and solve problems with excess weight:
- Meet love.For young girls, meeting a man, perhaps a future husband, is a strong motivator. Appearing plays an important role when meeting new people, so you must try to look good in any situation.
- Get a prestigious job or move to a higher position.When hired, a fit body will be an advantage, especially since most bosses are actively involved in the sport themselves and demand that from their subordinates. Awareness of a person 's beauty and harmony gives a person self - confidence, and this is immediately felt when communicating with him, interviewing, etc.
- 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 for diseases of the cardiovascular system and musculoskeletal system, which occur in women after 45 years.