To lose weight effectively and permanently, you need to consider two components - proper nutrition and adequate physical activity. These two methods improve health and shape. But transitioning to a healthy lifestyle is often difficult, because old habits and laziness prove to be stronger than the desire to be healthy and slim. Therefore, if there is no will, a woman or a girl needs strong motivation.
Incentive techniques
In the beginning, you need to determine the real reason for the desire to lose weight. Dreaming of a slim figure for the beach season is often not enough motivation to lose weight.
The right motivation will enhance the desire to work on your shape and improve. The best examples of motivation are described below.
Change yourself and your life
The changes concern not only the appearance, but also the mental state of a person.
Anxiety and dissatisfaction with one's life are reduced after physical exercise.
By reviewing your diet and becoming more physically active, you can change your life for the better.
Find out about your appearance
All women have different bodies, but fashion and beauty standards set the parameters of a certain common ideal.
The desire for a beautiful figure and the lack of confidence in their appearance can be used as motivation to lose weight.
Cultivate the will
For some women, the challenge: "Can you lose weight? "As long as you start working actively for yourself. When the goal is achieved, pride appears - I could!The reluctance to be disappointed with your abilities is a big motivator.
But at the same time, you need to be prepared for the fact that an emotional decision will not transform the figure. Therefore, you should first tune in to regular exercise and diet.
Set realistic goals
Incentives must be realistic and achievable. . . A sudden transition to a new regime is stressful for the body, so the changes need to be introduced gradually, carefully monitoring your reaction. The desire to lose 8-10 pounds in 2 weeks is quite difficult to realize. After the set time, the effect will not be noticeable and the incentive residues will disappear.
It is important not to rush and set achievable goals. For example, if you reduce your diet by 500 kcal per day, up to 500 grams of excess weight will be removed in a week.
Make a weight loss plan
A clear plan written on paper can save you time and effort, as well as a lot of motivation. It should include training and approximate nutrition.
To create an effective weight loss program, it is recommended:
- Set deadlines.With diet and exercise, you can lose up to 1-1, 5 pounds per week. Therefore, you should not plan that you can lose 15 pounds in a month.
- Distribute the number of meals.Even if the main part of the day is spent at work, it is very likely that you eat 4-5 times a day.
- Think of a meal plan.To do this, you need to compile a menu for a week and then, if necessary, customize it. Through this, you can save money to promote yourself.
- Develop a training program.Without exercise, you will not be able to move your weight.
Keep an exercise blog
Any notes on how the work is going on in the figure allows you to see the results and, if necessary, make changes.
To calculate the calories you eat 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 will be a new motivation. That being said, it is important to be honest with yourself and point out the lost workouts and the extra calories you are eating.
Consider a system of punishments and rewards
Adherence to proper nutrition and exercise should be encouraged on a daily basis. Otherwise, you may not stay in this mode for even a week.To complete all the planned tasks, it is recommended to compile a table that will give points for the actions performed.For compliance with the daily program (reduction of calories consumed, increase of sets of exercises performed), 10 points are awarded. For one week, you will receive 70 points, which means that you receive an offer, otherwise you will be fined.
Such a system is a kind of motivating game. The main thing is to find effective rewards and punishments.
The following may act as an incentive:
- purchase of items (clothing or jewelry);
- going to a restaurant with a friend;
- you visit a beauty salon or a cinema.
For each "correct" day you spend, you can put a certain amount of money in the piggy bank and then spend it on yourself.
Promotion in the form of sweets is not the right method. You are allowed to use it no more than 1 time in 2-3 weeks.
Punishment options:
- arrange additional training
- do not buy anything for a certain period of time.
- give part of your money to relatives and friends.
- cleaning the apartment.
You can add extra points for each "extra" approach to each exercise. This effective method will be an effective stimulant to increase the load. A comparison of weekly achievements will clearly show the results of your work.
Place old photos and favorite clothes in prominent places
Older photos with thinner shapes or favorite clothes that are several sizes smaller than the current one, are quite strong motivators. They will instill the confidence that it is possible to lose weight because the form was once much thinner. If there is neither one nor the other, you can buy clothes that you like, but 1-2 sizes smaller. It will be motivation and reward for the work done.
Tell others about your plans
Weight loss is difficult both physically and psychologically. Therefore, having told your loved ones your intentions, you can count on their support. They will be interested in achievements and will point out nutritional deficiencies.
Maybe someone wants to get involved 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 posture.Stress negatively affects the adequacy of your perception of shape and appearance. Therefore, it is recommended to calm down, evaluate all your weaknesses without panic and formulate an action plan.
A positive attitude allows you to believe in yourself and end the matter. To maintain this state, it is advisable to engage in meditation to find attractive aspects of yourself.
Sticking at the right pace
To lose weight successfully, 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 shift to strenuous exercise or an unusual diet is stressful for the body. The decision to run 10 km from Monday is not the right one. 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 exercise for 1-2 weeks and then gradually increase the load.
Enjoy the exercise
After training, adrenaline and dopamine are released, which improve 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
Elegant 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 for exercise.
Do not deprive yourself of your favorite food
Eating right does not mean eating only vegetables and dry chicken breast. All the necessary nutrients, as well as fats, must be provided to the body every day. You can not abruptly abandon the usual food - it negatively affects the physical and emotional state and can eventually lead to harm.
If it is difficult to choose a diet yourself, it is recommended to consult a specialist. It will help you calculate the required amount of calories, vitamins and minerals, including the diet of a few favorite but not very healthy foods, so that they do not break down (if they include chips and sweets with calories, you still have to).
If you want to eat constantly, you can snack on nuts or dried fruits.
Have a positive attitude towards food
Diet meals should be pleasant, 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 a different food. "
There are many healthy dishes in the world. You just have to find new recipes and experiment, observing the required number of calories.
Make a weekly photo report
The photos show the results. It is recommended that you take pictures of yourself in the same place on the same day of the week. A signature with weight and other parameters (waist and hips) is an additional incentive. Such photos can be posted on the Internet to get the support of friends.
Develop new healthy habits
A healthy lifestyle should become 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 your diet).
To diversify your workouts, you can sign up for sport dances or at the pool.
Do not give up
We must remember that weight loss happens to everyone. The main thing is to continue training, to make efforts.
In times of despair, you need to remember the results achieved: this will help you force yourself to move on.
Keep a record of achievements
You can write all your achievements in a blog or in a regular notebook.
These can change parameters or new victories for sports: 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 objects
Separating with old things is the strongest motivation for constant exercise and eating well.Large items can be donated, donated to charity or simply thrown away.
Psychologist tips: buy a beautiful dress smaller and try to lose weight to wear it.
Visualize your new image
To motivate yourself to perform the necessary actions at home, it is recommended to portray yourself as you want.
You often have to imagine yourself slimmer and cutter, and also think about how beneficial weight loss will affect your quality of life.
Make a list of the benefits
Before beginning the weight loss process, it is advisable to determine the benefits of a slim figure. All the positive aspects of thin people's lives should be written on a piece of paper and placed in the fridge.
Whenever you feel like grabbing a food, it is recommended that you read this list: it will help discourage eating.
Image change
Psychologist tips: visit a beauty salon, change hair color or hairstyle, get a manicure or pedicure.
Reincarnation like this enhances the motivation for change.
Communicate with like-minded people
If someone you know wants to lose weight, it will be easier for two to do so. It is possible to share achievements and support each other in times of lack of results.
If there are no such people in the immediate environment, they can always be found on the Internet, in special forums.
Find a motivational slogan
It is advisable to make a selection of quotes that increase your motivation to move on. Stimuli can be recorded, placed in a screensaver on your phone or computer.
Minimize stress
Stressful situations should be avoided as increased adrenaline production increases appetite.It is necessary to surround yourself with positives - comedies, various humorous programs. Walking in the fresh air also has a positive effect on the indoor condition.
People who are in a bad mood should be avoided.
Leaving thoughts of being overweight
If a woman is constantly thinking about how to lose extra pounds, this thought becomes obsessive, often hinders 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.
Weight loss will be followed by fatigue and constant tiredness.
Special incentives for young girls and women of all ages
At any age, in addition to motivated motivation, there are certain goals that help us move forward and solve overweight problems:
- Meet love.For young girls, meeting a man, possibly a future husband, is a powerful motivator. Appearance plays an important role when you meet new people, so you should try to look good in every case.
- Find a classy job or move to a higher position.When hiring, a fit body will be an advantage, especially since most bosses are actively involved in sports and require it from their subordinates. Awareness of one's beauty and harmony gives a person confidence, and this is immediately felt when you communicate with him, in an interview, etc.
- Improve health.Proper nutrition and exercise 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.