To lose weight effectively and permanently, you need to keep two components in mind - proper nutrition and adequate physical activity. These two methods improve health and shape. But the transition to a healthy lifestyle is often difficult. , because old habits and laziness become stronger than the desire to be healthy and slim. Therefore, if there is no will, a woman or girl needs strong motivation.
inspiration techniques
At the very beginning, you need to determine the true reason for wanting to lose weight. Dreams of a slim figure for the beach season are often not enough incentive to lose weight.
The right motivation will strengthen your desire to work on your figure and get better. The best examples of motivation are described below.
change yourself and your life
Changes are related not only to the appearance, but also to the mental state of a person.
Stress and dissatisfaction with one's own life is reduced after physical exertion.
By reviewing your diet and becoming more physically active, you can change your life for the better.
assert yourself in your presence
All women have different physiques, but fashion and beauty standards set the criteria for a certain common ideal.
The desire for a beautiful figure and lack of confidence in their appearance can be used as a motivation to lose weight.
cultivate the will
For some women, the challenge: "Can you lose weight? " is enough to start actively working on yourself. When the goal is achieved, pride appears - I could!The unwillingness to be disappointed in one's abilities is a great incentive.
But at the same time, you should be prepared for the fact that an emotional decision will not change the figure. Therefore, initially you should do regular exercise and go on a diet.
set realistic goals
Motivation must be realistic and achievable. . . The sudden transition to a new regime is stressful for the body, so the changes should be introduced 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 remnants of the inspiration will disappear.
It is important not to rush and set viable goals. For example, if you reduce the diet by 500 kcal per day, then in a week up to 500 grams of excess weight will go away.
make a weight loss plan
A clear plan written on paper can save you time and effort as well as a great motivation. This should include training and predictable nutrition.
To create an effective weight loss plan, it is recommended to:
- Set a time limit.Sticking to diet and exercise can help you achieve 1-1. Can lose up to 5 kgs. Therefore, you should not plan that you can lose 15 kgs in 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.
- Consider meal planning.To do this, you need to prepare 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 gain weight.
keep an exercise blog
Any note on how the work on the figure is progressing allows you to see the result and, if necessary, make changes.
To calculate the calories eaten and the number of exercises performed, it is recommended to make a separate notebook or blog on the Internet, which will be visited by friends and acquaintances.
This will be a new incentive. That being said, it is important to be honest with yourself and point out the missed workouts and the extra calories eaten.
Consider the system of punishments and rewards
Proper nutrition and exercise regimen must be followed daily. Otherwise, there is a chance of not being in this mode even for a week.In order to complete all the tasks conceived, it is recommended to draw up a table in which points will be given for the work done.For adherence to the daily plan (reducing calories eaten, increasing the set of exercises performed), 10 points are given. For a week, you should get 70 points, which means getting a promotion, otherwise a finewill be imposed.
Such a system is a kind of game that is a good incentive. The main thing is to find effective rewards and punishments.
The following can act as an incentive:
- buying things (clothing or jewelry);
- going to a restaurant with a friend;
- Going to the beauty salon or the cinema.
For each "correct" day spent, you can put a certain amount in the piggy bank, and then spend it on yourself.
Propagating as a sweet is not the right way. It is allowed to use it no more than 1 time in 2-3 weeks.
Decorating Options:
- arrange additional training;
- do not buy anything for a certain time;
- give part of your money to relatives and friends;
- Apartment cleaning.
You can add extra points for each "extra" approach to any exercise. This effective method will be an effective stimulus to increase the load. Comparing the weekly achievements will clearly show the results of the work on itself.
Keep old photos and favorite clothes in prominent places
Old photos with a slimmer figure or favorite clothes that are several sizes smaller than the current one are quite a strong motivation. They will create the belief that it is possible to lose weight, because the figure was previously very thin. Second, you can buy any fabric that you really like, but 1-2 sizes smaller. That will be the incentive and reward for the work done.
Tell others about your plans
Losing weight is difficult both physically and mentally. Therefore, by telling loved ones about your intentions, you can count on their support. They will be interested in the achievements and point out the shortcomings in the diet.
Perhaps someone wants to get involved, and the process of losing weight will become much more enjoyable.
think positive and act
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 that without panic, it is recommended to pacify all your shortcomings, evaluate and make an action plan.
A positive attitude allows you to believe in yourself and bring the matter to the end. To maintain this position, it is recommended to engage in meditation to find attractive sides in yourself.
stick to the right pace
To successfully lose weight, you need to choose the right pace.The secret lies in the fact that you need to listen to your body and not overload it.This applies to both exercise and diet. A sudden transition to intense training or an unusual diet is stressful for the body. It is not a good decision to run 10 km from Monday. Even if a woman overcomes such an obstacle, the next day herIt would be difficult 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 exercise
After training, adrenaline and dopamine are released, which improve mood.
A little exercise also 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 contribute to sports activities.
Fashionable shorts or leggings, new comfortable sneakers, various devices (pedometer, heart rate monitor) will increase the desire to exercise.
Don't deprive yourself of your favorite food
Eating right does not mean eating just vegetables and dried chicken breast. All the necessary nutrients, as well as fats, must be supplied to the body daily. You can not abruptly skip normal meals - this negatively affects the physical and emotional stateand may eventually lead to breakage.
If it is difficult to choose a diet on your own, it is recommended to consult a specialist. This will help you calculate the required amount of calories, vitamins and minerals, including some favorite, but very healthy foods in the dietSo as not to break (if these include chips and high-calorie sweets, you still have to give UP).
If you want to eat more consistently, you can eat nuts or dried fruits.
Have a positive attitude towards food
Diet food should be pleasant, satisfying all the needs of the body.It is not recommended to say: "I'm on a diet, I can't. " It is more correct to say: "I choose a different food. "
There are many healthy recipes in the world. Given the required number of calories you just need to find new recipes and experiment.
Make a weekly photo report
Photos visualize the results. It is recommended that you photograph yourself in the same position on the same day of the week. A signature with weight and other parameters (waist and hips) is an added incentive. Finding the support of friendsFor such pictures can be posted on the Internet.
develop new healthy habits
A healthy lifestyle should become a daily habit. To develop it, it is recommended to immerse yourself in the subject, learn new information, experiment with food (try vegetarianism or add a new healthy product to the diet)Is performed.
To diversify your workouts, you can sign up for sports dance or pool.
just do not give up
It should be remembered that losing weight happens to everyone. The main thing is to keep training, make effort.
In moments of despair, you should remember the results achieved: this will help force you to move on.
Keep a log of achievements
You can write down all your achievements in a blog or regular notebook.
These can be changed parameters or new sports victories: for example, if you managed to run 2 km not in 16 minutes, but in 14 minutes, or eat fewer calories than planned.
get rid of big things
The strongest motivation is to let go of the old stuff to continue exercising and eating well.Larger items can be donated, donated to charity, or simply thrown away.
Advice of psychologists: buy a beautiful dress of a small size and try to lose weight wearing it.
Visualize your new image
To encourage yourself to do the necessary tasks at home, it is recommended that you see yourself as you want to be.
You often need to imagine yourself more slender and beautiful, and also think about how much weight loss will have a beneficial effect on the quality of life.
List properties Make
Before starting the process of losing weight, it is recommended to determine the benefits of a slim figure. All the positive aspects of the life of slim people need to be written down on a sheet of paper and put in the fridge.
Whenever you feel like taking a bite to eat, it is recommended that you read this list: it will help discourage overeating.
change image
Advice from psychologists: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.
Such reincarnation strengthens the impetus for 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 during periods of lack of results.
If there are no such people in the immediate environment, they can always be found on the Internet, on specialized forums.
find a motivational slogan
It is recommended that you choose quotes that increase your motivation to keep going. The excitement can be recorded, placed on a screensaver on your phone or computer.
reduce stress
Stressful situations should be avoided as increased production of adrenaline increases appetite.It is necessary to surround yourself with a positive - watch comedy, various humorous programs. A walk in the fresh air also has a positive effect on the internal state.
People who spoil the mood should be avoided.
letting go of thoughts of being overweight
If a woman is constantly thinking about how to lose extra pounds, then this idea becomes obsessive, often prevents 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 it is advisable to mentally tune in for long work.
Special inspiration for young girls and women of age
At each age, in addition to the listed motivations, there are certain goals that help to move forward and solve problems with excess weight:
- meet with loveFor young girls, meeting a man, possibly a future husband, is a strong motivation. Appearance plays an important role when meeting new people, so you need to make an effort to look good in any situation.
- Get a prestigious job or move to a higher position.When hired, a fit body will be a plus, especially since most bosses themselves are actively involved in sports and require this from their subordinates. Awareness of one's beauty and harmony to a personGives confidence, and this is immediately felt when communicating with her, in an interview, etc.
- Health Reform.Proper nutrition and sports 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.