Being overweight is a problem that is more pressing than ever. It affects all walks of life and can occur at any age. Stressful life, improper diet "on the go" become the reason that the body is exposed to 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 obstacle?
About one in three women in the world today has such a problem as being overweight, but the majority do not seek to do anything about it, believing that nothing terrible is happening. Mostly, this is due to the fact that getting rid of extra pounds is a rather complicated 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 is the reason for the worsening of the condition. If you do not follow the rules of diet and weight loss, you can achieve the most unpredictable and often negative consequences. If you fast for a week, and then abruptly return to your previous diet and daily routine, you can only achieve weight gain, and in fact very intense. It is already difficult to get rid of such a burden, it continues to grow.
Making yourself lose weight is sometimes very difficult. How to solve this problem? There are many tips that help to overcome the psychological barrier, to correctly decide what is most important for life and health. Only in this case it is possible to properly plan a program not only for the diet, but also for the rest of the daily routine, as the diet alone will not help solve all the problems. It is necessary to follow an active lifestyle, to walk more, to be in the fresh air. You need to be psychologically attuned to the fact that weight loss is quite real and not so problematic.
To force yourself to lose weight, you need to fully reconsider your outlook on life. Being overweight is a problem that arises from your own habits, the reluctance to change something in your life. But you can not get rid of excess weight if you do not solve the question of how to deal psychologically with the current situation. Any weight loss is not only a strict diet, but also an active lifestyle, a complete change of views on the daily routine, your own mood.
To lose weight easily and without harming your health, you should consult a dietitian, a supervising doctor. After that, tune in psychologically to 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 necessary to follow the time-tested tips.
Why is it difficult to lose weight?
Why is losing weight not so easy for many people? There may be many reasons, but there are only two main ones:
- Most likely, this is a pathology and in this case, losing weight is not really easy.
- The reason is that the person does not have enough willpower to lose unwanted weight.
As a rule, the person who wants to lose weight himself asks the question how to force himself to lose weight if there is no will. You want to lose weight and then stay in shape, but how do you develop the willpower, where can you get it if you do not have enough?
The process of losing weight is intertwined with mental work: change habits, convince yourself of the need for it, be persistent in pursuing your goal, adhere to postures and exercise. All this is absolutely necessary to have a positive result. You just have to be more discriminating with the help you render toward other people.
It does not make sense to achieve something if a person thinks he does not really need it.
Maybe a person needs support in the face of a trainer or someone else who can give clear instructions on what a person who wants to lose those extra pounds should do. Indeed, not everyone is able to force themselves to abide by the regime on their own. As the Italians say, to want is to be able to, and in the case of weight loss, this is exactly what happens: whether he wants to and loses weight, or not. Finding the willpower to lose weight is not that difficult.
Before considering the psychological aspects associated with the lack of desire for weight loss, you should undergo a physical examination and make sure that there is too much weight for this reason and not because there is some pathology behind it.
Determining the cause of weight gain means getting as close as possible to solving the problem, because the diet that will be followed by weight loss depends on the cause.
If the reason is probably in the metabolism, then the diet will be specific. If a friend advised you on a diet, it does not mean that it will be effective for you. Before blaming myself for saying I want to lose weight but there is no willpower, you must first make sure that this is the only reason 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 mystery. Do not underestimate the importance of words - many can be corrected by saying the right words. You should not ask the question how to lose weight, if there is no will and you convince yourself that there is no strength, it is better to work to set a goal.
How to start losing weight?
We have to admit that the problem of being overweight can no longer be ignored. Usually, even with a lot of extra weight, many continue to console themselves that there is no problem and "crumbs" are in vogue today. But this is far from the case, an impressive weight is an immediate threat to physical health, deterioration of appearance and rapid aging. Therefore, it is necessary not only to weigh ourselves, but also to use BMI (body mass index), a tape measure. Even 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 that will help you solve the question of how to adjust psychologically to lose weight.
The decision to lose weight is a difficult and responsible step that must be taken without hesitation. Many admit that there is extra weight, but let it all get in the way, as weight loss requires a complete change in daily routine and not everyone is ready for it. Often, the issue does not go beyond the discussion and the problem remains. If this does not bother you externally, then you should consider the state of health in which such an exaggeration is harmful.
Therefore, you need to put your will into a fist and start taking steps to improve your own situation. You need to plan exactly how the weight will return to normal, what steps need to be taken for this. At this stage, it is necessary, together with a specialist, to draw up a weight loss program, to define 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 follow a strict diet or arrange fasting so that the weight returns to normal in a few days. But this is unreal. Not only should we lose weight, but we should also consolidate the weight loss effect so that it does not increase even more when the diet is completed. You can eat almost nothing for several days, so next week you literally push the food, returning all your pounds and a few more to the load.
It is important to understand immediately that weight loss requires a certain period, for example, up to a year, during which the weight will disappear smoothly and properly, ensuring a return to health. Do not worry if the first week does not achieve exactly the result you would like to see. You need to make a schedule to clearly see what measures and when to use to lose weight. It is recommended to mention in detail your diet, exercise, massage and walks. This will make weight loss an exciting, not stressful, psychological process. You can not stop the diet in half or take long breaks, as the result in this case will not be achieved.
The 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 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 this, but simply to adjust your diet in such a way that it does not create hunger during the day. You should eat 4-5 times a day, but divide your diet into small portions. If you really want to eat between meals, it is better to drink a cup of tea without sugar, eat an apple. Portions 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 are not converted into fats. Only 90-100 grams of carbohydrates is the maximum allowed per meal. Most of them will just start to be converted to fats to reduce the amount of sugar in the blood. That's 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. To effectively eliminate excess weight and maintain overall health, you should consume no more than 1000-1200 kcal per day. This will allow you to get rid of 160 g of fat per day. Greater effect will be 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 harming health. They need up to 2500 kcal per day for life, but at the moment of weight loss 1200 is enough. It takes a smooth transition to not start gaining weight 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 before bed or at night. Optimal proportions for the following meals per day:
- protein - 90-100 g;
- fats - 60-80 g;
- carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, start actively fighting the pounds, which greatly complicate your life? To do this, it is not enough to realize that there is such a problem, it must start to be solved immediately and not postponed for later. The diet must be strictly followed, not interrupted, not interrupted before the desired result is achieved. Only in this way will it be possible to achieve results relatively easily and quickly, to restore health and excellent appearance.