The problem of excess weight worries not only women, but also men. Often this becomes a complex or even a serious problem in the life of a representative of the stronger sex. In addition to the complex, excess weight can threaten a person’s health, so the goal of getting rid of accumulated fat will have a positive effect on the condition of the body.
The problem is also that many people are used to seeing themselves in exceptionally good shape. But with age everything changes. And if some people go to the process of losing weight for a long time, even from adolescence, then in case of age-related changes, the need to lose belly fat takes you by surprise. But don't despair - you can restore your motivation on your own. And today we will help you with this.
How to determine whether you need to lose weight?
To find a real incentive that will force you to gather strength and really lose weight, you need to find out only one main question: do you really need to lose weight ? After all, many women, even on the verge of exhaustion, cannot really evaluate themselves and consider themselves fat. And there are young ladies whose problems are solved not by losing weight, but by an active lifestyle, sports and nutritional adjustments.
To find out the ideal ratio of your parameters - height, age and weight, you can use Brock's formula , which can be used to simply and without complex mathematical calculations calculate the body mass index (BMI). To do this, you just need to subtract the number 110 from your height in centimeters and what you get is your ideal weight.
Memes about weight loss
Jokes in pictures about losing weight remind you of the ultimate goal and make fun of gluttony.
Funny pictures about dieting promote a positive attitude and enhance weight loss.
Ridiculous, funny pictures about losing weight with captions help change your attitude towards junk food and unhealthy lifestyle.
Humor in pictures about losing weight helps you not to stress, looking at the weight every time, but to act actively, gradually moving towards the result. Beautiful pictures stimulate weight loss and give strength. Diet and funny pictures help you lose weight.
Health is the first incentive to lose weight!
Doctors claim that excess weight is a clear cause of many diseases, both diagnosed and those that are just developing in the body. Therefore, health is the most important, main, effective and efficient incentive that is not even discussed. If you have health problems, then you don’t need to look for an incentive - here it is in front of you.
If you want to recover and be healthy in the future, take care of yourself and lose weight.
Beauty as an incentive to lose weight
If you feel great, then you should work hard on stimulating yourself properly. Another important reason that can set you up for heroic deeds is the desire to be beautiful, to please yourself and others.
But few people think about diabetes, obesity and other diseases that are caused by excess weight. By the way, we have already written about how to eat with diabetes.
You cannot mock your figure, call yourself “fat,” etc., because this only lowers your self-esteem, and this is not the best weapon in a battle with yourself.
Health comes first
Remember the famous proverb - “A healthy soul is in a healthy body”? Good health is very important for girls, because they are future mothers! It's hard to enjoy life when your head constantly hurts and your joints ache from pain. You should always think about health, because it is our little internal laboratory of happiness and good mood.
People who are overweight are susceptible to diabetes. The list of diseases can be continued endlessly, but I suggest focusing on positive things. Agree, health is a good motivation, you can and should work hard for it. It’s so great to greet every morning with a smile!
In search of “our” incentives
For some, a “wide bone” prevents them from losing weight, for others it’s heredity, for others it’s hard work, children, a husband, lack of money and much more. And you can find your incentive only when you understand that all these are just excuses and in fact there are no reasons that prevent you from losing weight. There is only a desire or unwillingness to change.
Before using incentives to lose weight, decide on the purpose of your transformation: do you need health or beauty? As a rule, it is the latter that stimulates weight loss. This is what we will focus on when choosing incentive methods.
There can be several ways:
- All kinds of reminders that you need to lose weight . These could be magnets on the refrigerator, notes and stickers on a computer monitor or desktop, motivational pictures and posters with quotes, photographs of slender girls in swimsuits or underwear, your own photos from the times when your weight was still within the normal range.
- Think about the fact that you can finally go to the beach in an open swimsuit . Often overweight people do not go to the beach because of a mountain of complexes, or they go there in one-piece swimsuits and shyly cover themselves with capes and towels. Imagine more often how you will flaunt in a bikini, play volleyball and take pictures - without embarrassment for yourself and your “life preservers”.
- Communication with people who also want to lose weight or are already losing weight. This method is good because it awakens competitive feelings - you may want to surpass the results of others, and this is another incentive! And don’t even listen to those who say that you won’t be able to become even slimmer; if you have willpower, nothing will stop you.
- You can also tell everyone that you want to lose weight . After such statements, you will be ashamed to eat cakes in front of everyone, and to answer questions a la “Why haven’t you lost weight yet?” I don’t want to either.
- Look at yourself in the mirror from all angles. Yes, folds will spoil your mood a little, but this can motivate you to take certain actions - diet, jogging in the morning, going to the gym, etc. Sometimes the complete absence of any incentive to lose weight occurs due to the fact that we do not accept the fact that there are at least a few kilograms of excess weight. "Everything is fine!" - we say, looking in the mirror in our favorite dress, and don’t even think about the fact that without a dress everything may not be so rosy.
- Sign up for the competition . This is one of the modern methods of stimulating yourself. Often such competitions can be found on websites, magazines or social networks. Competitions can be cash or prize - then the incentive to lose weight becomes not only a figure and a new clothing size, but also a tidy sum or a significant prize. This method is very effective.
- Similar to the previous stimulus - dispute . You can find a worthy rival in your weight category and argue with her for money or a service (buy a trip abroad, take her to a SPA salon, etc.). You won’t want to lose in order to fulfill the terms of the dispute, but it will be much easier to win. As a result, the win is yours, and a new piece to boot.
Some decide to fight weight, treating it with a significant degree of skepticism, and this is partly the right strategy, because it does not affect the mood, but does not allow you to forget about the ill-fated kilograms. This attitude allows you to be calm about your weight without blaming or humiliating yourself. We also recommend reading ways to motivate yourself to lose weight.
Motivational pictures about losing weight
Fact, stimulating pictures for weight loss work! Therefore, do not underestimate the effects of pictures to motivate you to lose weight.
As an additional way to lose weight, they use pictures that can be printed from the Internet. Motivators for losing weight should be funny. Motivational messages for weight loss are hung on the refrigerator. Therefore, before opening the refrigerator, a person pays attention to motivating inscriptions for losing weight.
You can replace the wallpaper on your phone with images that motivate you to lose weight. Regularly looking at motivational pictures with a slim, beautiful figure for weight loss strengthens your work on yourself.
To enhance the motivation to lose weight, a photo is placed on the desktop as the ultimate goal. Motivational pictures of weight loss are placed on your desktop for regular viewing. This intensifies the desire to continue what you have started, and not stop halfway.
Photos and pictures that stimulate weight loss will help you achieve your goal.
Important! You can attach a personal photo to your refrigerator before you started the diet, then add new ones every month. This way you can see the results of your work.
Quotes - a type of incentive
Effective quotes can also be good incentives to lose weight . You can write them as a status on social networks, print them out and hang them around, write them in a notebook and re-read them, and you can even get a temporary henna tattoo with this message somewhere on your wrist so that you can read it constantly.
Here are a few such quotes:
- “See this fold? Don't eat the chocolate!"
- “The body is baggage that we have to carry with us throughout our lives. And the more luggage, the more difficult it is to go far.”
- “Do you want to eat? Eat a pear. Don't want to eat a pear? So you don't want to eat."
Happiness in your personal life
Have you long wanted to approach a handsome guy to meet him and have a nice time, but are you shy? Most often this happens due to lack of self-confidence or excess weight.
A man who sees a plump girl, on a subconscious level, has the thought that her life is bad. Appetite increases during depression. Why does a young guy need an eternally depressed significant other? Set yourself a goal - to lose weight, get your body in good shape, in general, do everything so that envious people even open their mouths in surprise.
The film is a great incentive for losing weight
If exhortations, quotes, arguments, competitions and much more do not work for you, then turn to cinema - today there are many films that will help you look at the situation from the right angle and force you to pull yourself together and lose weight.
If you have already worn out such films as “Bridget Jones's Diary”, then try watching other equally legendary films, such as “It Would Be a Good Thing to Lose Weight.”
This 2012 film tells the story of a young, fat girl who wants to please her husband and become slimmer. To do this, she goes to the Alpine resort of Brides-les-Bains, where one of the sanatoriums offers a special weight loss program. There she finds new friends and plunges into the real cycle of events. At the resort, the girl not only undergoes a 30-day weight loss course in order to make her husband like her again, but also changes her life for the better.
This film has helped girls all over the world lose weight, so it can help you too - put aside your business and devote your free time to watching the film, it will take you a little less than two hours. The film will not only give you pleasant emotions, but will also be an excellent incentive to change for the better.
Hard stimulation for weight loss
There are also very strict incentive measures that should be used even when all of the above methods do not help:
- Every day you put pressure on your psyche, trying to fit into your old jeans or dress.
- Hang your overweight photos everywhere from unsightly angles. This is very motivating to return to ideal parameters.
- Write the following on the refrigerator: “Only pigs eat fatty and high-calorie foods, but the choice of slender girls is fruits and vegetables.”
Tips (reviews) for losing weight: what to do if you can’t find an incentive?
If we tell ourselves that we can’t find an incentive - that we don’t have enough willpower, or that we don’t have time or money, then in fact, behind this there is a banal food addiction . And you need to motivate yourself not only to lose weight, but also to rid yourself of this addiction. For these purposes, you can listen to those who have already embarked on the path of weight loss. The tips below can also be good incentives.
Elena, 28 years old:
“I started losing weight because I wasn’t comfortable at my old weight. Today I weigh 52 and this is with a height of 164 centimeters and I consider this ratio to be ideal, I feel good at this weight, and I am not going to return to my previous parameters.”
Marina, 32 years old:
“And I quickly found an incentive: I went to the store and bought jeans 2 sizes smaller. It’s only been three months since I got into my treasured item.”
Irina, 24 years old:
“I started losing weight only thanks to a refrigerator magnet given to me by a friend, on which something was written about how weight comes with age and that eating at night is harmful. Firstly, the gift itself was a hint at my excess weight, which was unpleasant, and secondly, the truth was written on it. Therefore, I began to act somewhere at the subconscious level and did not stop until I began to look perfect.”
Losing weight at home: basic conditions
Losing weight for any person consists of several components. And this formula is universal - correct regimen, balanced nutrition, increased physical activity and motivation.
- Don't starve! Many people think that completely giving up food will lead to quick results. But this is a misconception. Your goal is to get your body to function properly so you can get rid of what you don't need. Moreover, during fasting, your metabolism will slow down, so that any food will become visceral fat inside you, and not the minimum supply. It is necessary to eat even 4-5 times a day, but in small portions;
- Overeating also negatively affects the digestive system and others. Moreover, it does not fit into your goal - to lose weight;
- again, daily routine. It is important to know your rhythms and calculate your sleep according to cycles. It is not difficult. Each cycle lasts approximately 1.5 hours. In total, you need from 5 cycles to 7 cycles to get enough sleep. Five cycles are a full 7.5 hours of sleep;
- Losing weight together will be very helpful. It's always easier to overcome yourself together, especially if you need motivation. So call your friends;
- It is obvious that bad habits like smoking and alcohol will only slow down the metabolism, and therefore the process itself. By the way, alcohol also has a relationship with excess weight. And it’s not just about beer and beer belly, but also other types of alcohol. Just for fun, look at a bottle of wine or cognac and imagine how much you can drink on a Friday evening.
If you don’t have the opportunity or desire to go to the gym, arrange a separate room or corner for this. The main thing is that in this place you do nothing else except sports. This is necessary to maintain a serious and active environment in this place. If you can, buy yourself equipment like a treadmill or exercise bike. A mix of cardio, strength training and intense workouts will suit you.
Nutrition
Analyze your diet. You can lose weight quickly, but you must consume 1 g of protein per 1 kg of your body weight. Since a lack of protein during weight loss can lead to a decrease not in the fat layer, but in the muscle layer. Among low-fat protein foods, choose eggs, cottage cheese and chicken breast. Don't overlook carbohydrates. Consume them in moderation, do not chase fast ones. Cereals, cereals, herbs and vegetables will have a positive effect. Fruits are fast carbohydrates, but they can be consumed.
Remember to replenish your water balance. WHO recommends drinking 30 ml of water per kilogram of your weight. This formula is universal for both genders.
As for the age difference, there really is some specificity here. A 20-year-old body still has a fast metabolism, so the process will take place faster. This means that if you suddenly gain weight, you can easily lose it. Since the main reserve of your body is muscle, the diet must certainly be protein. Start your breakfast with carbohydrates. Calorie intake should be reduced, making the number of calories from 2600 to 3200. The most important thing is that your changes do not affect your health and your tasks.
At 20 years old, losing weight without exercise is an unforgivable waste of time. This is exactly the age at which it is best to engage in fitness, bodybuilding and arrange similar loads for yourself at least 2 times a week. Within a month of an integrated approach you will see the result.
A 30-year-old body often has to go through a midlife crisis. But playing sports can improve not only physical fitness, but also psycho-emotional fitness. The diet of a 30-year-old man is almost no different from that of a younger man. First of all, this means giving up alcohol, fried foods, large amounts of salt and sugar. Morning – vegetables with protein. Try to consume all carbohydrates in the first half of the day.
By the age of 40, body processes begin to slow down. An increase in volume may be due to a lack of testosterone. There is no need to strictly limit yourself, as you may have noticed a deterioration in your mood during this period. Try to reduce calories by at least 5 percent; in return, increase the amount of vegetables in your diet and other nutrient-rich foods. You need to play sports, but with light loads, increasing them depending on how you feel.
50-year-old men should be careful not to try to lose weight suddenly. Meanwhile, leaving everything as it was is the risk that obesity will affect your cardiovascular system or joints. You will be surprised at what you are capable of, the main thing is to increase the load gradually. A good place to start is with yoga or frequent piebald walks. Before moving on to fitness or athletics, consult with a specialist.
A small life hack on how to suppress hunger. Half an hour before meals, drink a glass of warm water. This way you will slightly suppress your hunger and be able to eat less.
Training
One of the most effective workouts is HIIT - high-intensity training. It has a stronger effect on your fat, as it can “burn fat”, unlike running and other cardio workouts. The body continues to destroy fat even after finishing work. According to the results of HIIT research, this effect can last for 24 hours!
To not only burn fat, but also gain muscle mass, you can do metabolic training. These are circuit workouts at certain fixed intervals. Sometimes metabolic training occurs without any rest at all.
Don't forget about regular workouts, which include squats, abdominal exercises, push-ups and jogging. The most important thing in your case is to move and be as active as possible. Swimming and yoga are great.
Before and after photos are a powerful incentive to lose weight
If nothing works at all, be inspired by other people's results. If you periodically look at photographs in the “Before and After” style, you will also want to go all this way, like these women - they did it, so you can, if you want! There are a lot of such photos on the Internet, there are even entire sites and groups on social networks with albums where you will find not just edited false photos, but real photos with real stories. And here are some of them:
In the next article you will learn other ways to lose weight quickly and easily, without dieting or fasting.
Video incentive to lose weight
In this video, the girl says that she quickly began to gain weight, but did not see this as a problem. But in the end, she realized that she did not feel comfortable, so she decided to find an incentive to lose weight. As a result, she got rid of 12 kilograms.
You can also find your own incentive to lose weight. Maybe a neighbor who runs in the morning and wears stunning dresses in the evenings will be your incentive. Or maybe a new dress or the desire to be healthy will force you to change. You decide for yourself what influences you and what will really make you become slim and beautiful.
Down with old habits! I want to start a new life!
So, you are serious about losing weight, getting rid of old habits, so what is the time to do? That's right, start some useful ones. Start playing sports!
There are a huge number of training programs, but we are primarily interested in cardio training. With their help, you can quickly get your body in order. And all this can be done at home.
Everything is simple here: you need to determine the heart rate value using the formula at which fat will burn faster during the exercise.
Let's substitute the values into the formula for the age of 35 years.
220-35=185
Lower limit: 185*0.65=120.25
Upper limit: 185*0.85=157.25
In total, for a woman aged 35 to burn fat during cardio exercise, she needs to maintain a heart rate in the range of 120.25-157.25 beats per minute. And the duration of the workout should be at least 40 minutes. 10 minutes before the end of the workout, I recommend gradually reducing the pace so that the heart rate slowly returns to normal.
In fitness centers, each cardio machine has a pulse measurement function, and to exercise at home, use a bracelet. Additionally, using a fitness bracelet, you can count the number of steps taken . For example, yesterday I walked a little over 20 thousand.
Today, fitness instructors present different types of their programs. Choose what you really like.
Just let's agree with you that you will only play sports with pleasure. Exercise should lift your spirits. A healthy lifestyle is a reliable and faithful friend with whom you will go a long and happy way.
