Overweight is a problem that is more relevant today than ever. It affects all sections of society and can appear at any age. Stressful life, improper nutrition becomes the reason that the body is "on the go"Constantly exposed to stress, fat begins to accumulate. How to force yourself to lose weight, to realize that there is a problem?
How to overcome the psychological barrier?
Almost every third woman in the world today is facing a problem like being overweight, but the majority does not want to do anything about it, believing that nothing terrible is happening. For the most part, it is due to the fact. The reason is that getting rid of extra pounds is a complicated process that requires effort, and not everyone is ready for it. Some people do not know where to start, how to lose weight the right wayAnd this becomes the reason for the worsening of the condition. If you do not follow the diet and weight loss rules, you can get the most unexpected and often negative results. If you fast for a week, andThen suddenly return to your previous diet and daily routine, you can only gain weight, and much faster. It is already difficult to get rid of such weight, it keeps on 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 not only for nutrition, but for the rest of the daily routineIt is also possible to draw up a program correctly, because diet alone will not help to solve all the problems. It is necessary to lead an active lifestyle, walk more, be in the fresh air. You need to tune yourself psychologically. What needs to be done is that losing weight is quite real and not so problematic.
To force yourself to lose weight, you need to completely reconsider your attitude towards life. Being overweight is a problem created by your own habits, your unwillingness to change anything in your life. But you can not get rid of excess weight if you do not address the question of how to deal with the current situation psychologically. Any weight loss is not only a strict diet, but also an active lifestyle, views on the daily routineA complete change of, you have your own mood too.
In order to lose weight easily and without harm to your own health, you need to consult a dietician, supervising doctor. After that, psychologically pay attention to the fact that it is weight loss that is your life. will completely change for the better. 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 that losing weight is not so easy for many people? There can be many reasons, but only two main ones are:
- Most likely, this is a pathology, and losing weight in this case is really not easy;
- This is because a person does not have enough willpower to lose unwanted weight.
As a rule, it is the person who wants to lose weight who raises the question of how to force himself to lose weight if there is no will power. You want to lose weight and then stay in shapeWant to, but how to develop willpower, where can you get it if you do not have enough?
The process of losing weight is associated with mental work: change habits, convince yourself of the need, persevere to pursue your goal, adhere to the attitude and exercise. All this in order to achieve a positive resultAbsolutely necessary. You need to thank yourself for your efforts, receive positive emotions, while realizing that food is only a way to get energy, although pleasant, but still not the main pleasureis what you should strive for.
There is no point in getting something if a person himself believes that he does not really need it.
Perhaps a person needs the support of a trainer or someone else who can give clear instructions as to what should be done by the person who wants to lose those extra pounds. In fact, everyone has to follow the regime themselves. To force is not to be able. As the Italians say, to be able, and in the case of losing weight, this is absolutely the case: either a person wants and loses weight, or he does not want to. Lose weightFinding the will to do is not that difficult.
Before considering the psychological aspects associated with a lack of desire to lose weight, you should undergo a physical examination and make sure that the reason is overweight, not because it hides some pathology behind it.
Establishing the cause of weight gain means getting as close as possible to solving the problem, since following a weight loss diet depends on the cause.
If the reason is probably metabolism, then diet would be specific. If a friend recommended a diet to you, that doesn't mean it would work for you as well. Before blaming myself, saying that I do mineWant to lose weight but don't have willpower, first you should make sure that this is the only reason, not a serious illness.
If there is no such problem, and the reason is simply a lack of willpower to achieve the desired forms, then where to get the will will not be a mystery. Do not underestimate the meaning of words - a lot is better than saying the right wordsCan be done. You should not ask the question of losing weight, if there is no willpower and convince yourself that there is no strength, it is better to work on setting goals.
How to start losing weight?
It must be recognized that the problem of overweight can no longer be ignored. Usually, even with very high weights, many people continue to console themselves that there is no problem, and "crumpets" are in vogue today. But this is far from the case, an impressive weight is a direct threat to physical health, deterioration of appearance and rapid aging. Therefore, it is necessary to not only weigh oneself, but also BMI (Body Mass Index). , it is also necessary to use a centimeter tape. Even old photos and clothes can show that the body weight is far from ideal. It is necessary to feel that the weight has increased, the appearance has changed for the worseThis is the first step that will help solve the question of how to psychologically adjust oneself to lose weight.
The decision to lose weight is a difficult and responsible step that should be taken without hesitation. Many people believe that being overweight, but let it all go, because losing weight requires a complete change in the daily dietIt happens, and not everyone is ready for it. Often the talk does not progress beyond the conversation and the problem of weight remains as it is. If outwardly this does not bother you, then you should think about the state of health, for which such an excess is harmful.
Therefore, you need to grasp your desire and take measures to improve your condition. You should plan how exactly the weight will return to normal, what actions should be taken. Together, it is necessary to draw up a weight loss program, set a clear action plan for the near future.
How to force yourself to lose weight without sacrificing health? Some people think that one should immediately go on a strict diet or arrange fasting so that the weight returns to normal within a few days. But this is untrue. Not only does one need to lose weight, but the effect of weight loss should be consolidated. Needed so that when the diet is completed there is no more gain. You can eat almost nothing for several days, so that in the next week you literally jump on food, returning all your kilograms and some more weight.
It is important to understand right away that losing weight requires a certain period, for example, up to a year, during which the weight will go smoothly and correctly, ensuring the return of health. Do not worry ifThe result you want to see in the first week is not achieved properly. You will need to draw up a program to clearly see which remedies to lose weight and when will be used. This is recommendedthat you describe in detail your diet, exercise, massage and walks. This will make weight loss an exciting, not stressful, psychological process. You can't skip diets halfway or take long breaks, because of thisIn this case the effect will not be achieved.
principles of good nutrition
How to get rid of constant hunger? It is hunger that is the main enemy in this case - the habit of frequent eating becomes a major problem as a result of this. In many cases hunger is a psychological problem. Nutritionists recommend not to try to overcome it, but simplyBuild your diet in such a way that you do not feel hungry during the day. You need to eat 4-5 times a day, but divide your diet into small portions. If you really want to eat between meals, then without sugarIt is best to drink a cup of tea, eat an apple. The portion itself should be small, but include vegetables, fruits, but flour and sweets should be completely excluded or minimized.
The human liver can process almost any amount of food, but its composition must be chosen in such a way that the nutrients do not convert into fat. Only 90-100 grams of carbohydrates per meal are the maximum allowable. More of them in the bloodTo reduce the sugar content will just start converting to fat. So 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 effectively eliminate excess weight and maintain overall health, you should consume no more than 1000-1200 kcal per day. It is not needed. This will allow you to get rid of 160 grams of fat per day. The greater effect will be achieved by removing excess water from the muscle tissue.
How to quit diet correctly?
At the end of the diet, it is necessary to return to the usual diet without compromising health. For life, it takes up to 2500 kcal per day, but 1200 is enough at the time of losing weight. A smooth transition is necessary so that weight gain does not start again. It is recommended to eat at least 3-4 times a day. You should take up to 90 grams of carbohydrates at a time, recommended before bedtime or at nightOptimum proportions for subsequent meals per day:
- protein - 90-100 g;
- fat - 60-80 g;
- Carbohydrates - 350-370 grams.
How can you psychologically change your lifestyle, start actively fighting kilograms, which greatly complicate your life? To do this, it is not enough to realize that there is such a problem, to start solving it immediately, and not to postpone it for later. The diet should be strictly followed, not interrupted, achieving the desired resultShould not leave before it happens. Only in this way it will be possible to relatively easily and quickly achieve results, restore health and excellent appearance.