Motivation is the strangest thing in the world. Here you are doing even the most complex movements, getting up in the morning at five to go for a run, and now you are lying on the sofa with a cup of tea, and waking up until work. Losing weight is a long-term project, so our manipulations with weight often have to be supported by psychological tricks. Simply put, trick yourself into continuing to diet, exercise, and get enough sleep on a regular basis.
The best motivation is discipline. Soviet athletes were great only because of her. And in general, any athletes. A person who goes to training according to a plan and prepares food according to it simply cannot lose. He goes on, despite fatigue, muscle pain, distant prospects for results, despite the fact that he is generally worse than everyone else, and the entire section laughs at him. Whoever survives long enough will win. Those who don’t will become a physical culturist. If this is your approach, you don't need motivational advice. You are already there. Just keep going. Losing weight is not rocket science. The winner will be the one who sticks to a balanced diet and training plan for six months or a little less. For the rest of you, let's refresh your perspective with some advice.
Set a personal goal
Russian psychotherapist A. Vasyutin wrote a whole book about why those who lose weight don’t lose weight. Yes, they simply don’t care in their hearts about all these bonuses, like looking great in a swimsuit and having a perfectly functioning body. You should only lose weight if it is a truly personal goal. Or rather, if there is a deep personal motive. How to define it? There are a lot of ways, from automatic writing to going to hypnotists. If it doesn’t work, for half an hour just write on a piece of paper whatever comes to mind regarding goals and weight loss. After a while, re-read. What hooks you the most is a personal goal, a hidden motive that will move you towards the goal, even when you are really tired.
Formula for success in losing weight and being slim
In other words, the formula for success in losing weight is as follows:
Slim figure (goal) = Knowledge + Action + Motivation + Habit
Most people use a different formula
Slim figure (goal) = action + action + action + action
The second formula may lead someone to success, but not for long, since motivation and willpower are exhaustible parameters. They tend to end. And without them, action is impossible.
Knowledge is the most important element, because through it motivation appears. In the matter of gaining harmony, simply knowing is not enough, but it is enough to believe and begin to act.
Only after you decide to apply your new knowledge will you feel motivated again.
Come down from heaven to earth
All these 12-week transformations from a chubby programmer to a special forces soldier or from an accountant to a fitness model are not real. The World Health Organization (WHO) recommends losing half a kilo a week for those who are “degree” obese, and 200g for those who are not. Approximately based on these numbers, calculate how much weight you can lose. It is better to discard any less realistic expectations immediately. Yes, at first it may take a couple of liters of water, but that’s all. The process will not be rapid. Be encouraged by the fact that you will be losing fat, not muscle.
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.
Set mini goals
Let's say someone wants to lose 20 kg. This man goes to the gym, and after a week he has already lost 2 kg. After 2 - 3 kg. And then progress stopped. A person doesn’t think about mini-goals, doesn’t see his progress, and gets upset. Why, isn’t the final goal on the scale yet? And the girls don’t stack up on the bench press. Rather, comrades come there with valuable advice regarding the trajectory of the barbell and the degree of its recess into the chest. And on social networks all sorts of miracle trainers write about their slimness marathons. And of course their clients lose 100 kg in a millisecond. All this makes us return to our native football on TV and beer in a glass. It will be better if the goal is broken down into mini-goals. This, by the way, also applies to the bench press. Those who dream of squeezing out a hundred dollars in a month are almost always doomed if their form is far from athletic. But those who believe that they need to increase gradually will definitely achieve success.
How to motivate yourself to lose weight: advice from a psychologist
Before starting to lose weight, a woman should ask herself why she needs it. Psychologists advise setting a goal for which you need to lose extra pounds. Then it is recommended to come up with several motives that will help achieve the goal. Motivation for losing weight for girls is a psychological attitude that encourages them to correct figure defects. If women don’t know where to start, they need to follow the advice of psychologists.
How to motivate yourself to lose weight:
- Find the reason for dissatisfaction with your appearance.
Women may not like their bodies due to various factors. For example, a belly that is too big does not allow you to fasten the fly of your jeans. Perhaps thick legs look ugly compared to the slender legs of other women. Or the man the girl dreams of despises fat women. Perhaps a woman wants to become slimmer due to health problems caused by obesity.
- Determine the goal for which you need to lose extra pounds.
The woman is sure that by becoming slimmer, she will be able to make the man of her dreams fall in love with her. A thin girl can easily get a well-paid job, beating out other applicants for the vacant position thanks to her attractive appearance. Having lost weight, a woman will be able to awaken the extinguished passion in her partner or husband. By becoming slimmer, a woman will be able to get rid of heart problems, normalize blood pressure, and improve the functioning of the digestive tract.
- Specify the goal, break it down into stages and outline ways to achieve it.
If a woman wants to lose twenty kilograms, she first needs to understand that losing excess weight in a week or month is impossible. Losing weight is a long-term process. First, you need to force yourself to eat less and lose at least 100 grams of excess weight every day. It is important to come up with ways to help a woman become slimmer. This could be running, swimming, working out in the gym, or a diet of vegetables and fruits.
- Come up with a system of rewards and punishments.
Daily diet and constant physical activity have a depressing effect on your mood. It can be difficult for women to say goodbye to their favorite habits and delicious food, laziness and force themselves to work on their body. The process of losing extra pounds will not be so painful if you reward yourself every day for the right behavior. Every day you can pamper yourself with a piece of your favorite expensive cheese, delicious candy, expensive lipstick. However, if a woman could not restrain herself and made a mistake - she did not go for a run, she ate a huge piece of fried pork, then she must punish herself. For example, do 50 squats, give up morning breakfast.
- Keep a diary in which to record all your actions.
It is recommended to buy a notebook and write down all your plans in it every day, and in the evening put a “tick” next to the completed items. By documenting her actions, a woman will be able to observe firsthand how her weight loss process is progressing. Daily entries will help you clearly see the results. It is important to constantly monitor the progress of work on yourself. If necessary, make timely adjustments to your daily routine and sports training.
Psychologists advise keeping records about working on your body on the Internet. For example, you can create your own blog and report your results to readers daily. Virtual recordings will be able to be seen by people who also have problems with excess weight. Together it will be easier to lose unnecessary pounds. After all, what could be better than collective motivation for losing weight?
Focus on yourself when choosing a plan
Some people work 12-hour shifts and don’t even remember about food during them. It is unlikely that he will be directly pleased by the need to eat fractionally, constantly set timers, and rush to the utility room to chew from a container while working. But on the weekend this person sits at home and calmly eats his fractional meals. What will suit him? No, no need to shout about discipline. Something like the 5/2 diet or intermittent fasting will suit him. Yes, eat when you can, and refuse food at times when you don’t have time for it. Three meals a day will also work. And it requires a high-fat diet, therefore, it is better to choose keto rather than classic low-carb.
This is how you should think when choosing something for yourself from working diets. It's exactly the same with sports. It is unlikely that anyone will travel across the city to the only normal CrossFit gym if this person works. But he will go to a regular rocking chair, because it is in the courtyard of the house. But the young mother will not go there, since there is no one to leave the child with. It’s really better for her to lose weight with an online trainer and a set of weights and fitness bands than to whine about missed opportunities and quietly hate the baby.
Motivation Tips for Losing Weight
Before losing weight, a woman must understand that she not only needs to lose extra pounds, but also switch to proper nutrition. Perhaps a healthy lifestyle, which is supported by a huge number of famous people, is the main motive for losing weight. Life should not be devoted to diets, but proper nutrition should serve a better quality of life.
You should pay attention to this important nuance: people do not only eat when they are hungry. Food, especially tasty food, is a way to relieve stress. With the help of food, you can distract yourself from sad thoughts or just keep yourself busy with something. If a woman wants to become slimmer, she needs to eat only to maintain her body in normal condition. You need to eat small portions three or four times a day. It is recommended to drink as much fluid as possible. You need to drink about 1.5 liters of water per day.
It is recommended to eat only from small plates. At one time you need to eat a portion that will fit in the palm of your hand. It is forbidden to take supplements. All large plates should be hidden in the closet.
Psychologists recommend throwing away all large things. True, you can leave one sweater and skirt. If a woman only has new things in her wardrobe that are too small for her, she will quickly lose extra pounds. After all, what could be worse than wearing the same clothes every day?
Before you start losing weight, it is recommended to buy scales. You need to weigh yourself every day. If a woman has lost at least 100 grams of weight, this result should be noted. You can please yourself with some gift, for example, buy a new ring. Any, even the smallest victory in the fight against excess weight should not go unnoticed.
Make a public statement
Remember the jokes about “Business Youth”? Well, these guys who bombarded all social networks with promises to earn wild billions? The organizers, by the way, made money, but the same cannot be said about the followers. But they did a lot of vigorous activity. It's the same with losing weight. A public statement will not allow you to “go off topic”, even if you are very tired and bored. Just don’t post on social networks. But in reality, make a public statement in front of people who are personally dear to you. What does it matter to you if your subscribers consider you not very honest? But if it’s a girlfriend or wife, that’s already a problem.
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.
Plan in waves
This principle from the scientific organization of labor can be applied to losing weight. Yes, you can plan yourself weeks of a very strict diet, or more physical activity, and relaxation. The main thing is to do everything consciously so as not to go on a food binge. People who plan to work out the workouts they missed during the Christmas holidays at home with simple functional exercises, and make the birthday cake they ate low-calorie, lose weight more often than those who cheerfully and without a plan go on a binge. And then - into tears that everything was lost, and there was no need to even start.
If there are problems with load planning, it makes sense to hire a coach. Better not the one who has no idea about planning, but the one who has personal experience of performing in sports. How does this relate to losing weight? Yes, very simple. No athlete has ever become successful without the skill of load planning.
How to use motivation to start losing weight?
How difficult it is to lose weight if there is so much delicious food in front of your eyes, but in your soul there are unconvincing motives for abstinence. Suppose a woman loses extra pounds, but it is not a fact that she will be able to radically change her life. Visualization will help increase motivation and force yourself to go on a diet.
Nothing influences a woman more than a clear example. A photograph of a beautiful woman with ideal forms acts instantly. In her heart, every woman is sure that she can be stunningly attractive, if only she wants to. A photo of a beauty who worked on herself to give her body ideal proportions motivates other women to do similar things.
If a girl wants to lose extra pounds, she needs to be patient and train her willpower. An ideal figure requires daily work on yourself. It is impossible to become beautiful if you do not take certain actions. By force of will you need to force yourself to exercise and eat low-calorie foods.
Daily work on yourself will help you get rid of complexes. It is easier for a beautiful woman to communicate with people, defend her point of view, and achieve success in her professional activities. Having gotten rid of extra pounds, the girl will feel a surge of vital energy. She will say goodbye to a bad mood, self-doubt, and shyness.
You can buy yourself beautiful clothes two sizes smaller and hang them in a visible place. A woman can not only look at a dress or trousers that are too small for her, but also try them on every day. She will see how much more extra pounds she needs to lose in order to wear the clothes she loves.
Switching to a new diet is always stressful for the body. It is recommended to accustom yourself to a diet gradually. First, you should stop eating fatty meats. You can replace pork with chicken or rabbit. Instead of white bread, there is black bread. Instead of sweet cakes - bananas or apples.
Gradually you need to accustom yourself to physical exercise. At first, it is advisable to just walk more. It is recommended to walk to work. Every day you need to spend about 2 hours of your time walking. To strengthen the body and lose weight, experts advise walking 5 km a day at an average pace. You can count your steps. British scientists recommend taking about 10 thousand steps per day.
In the process of working on your body, it is recommended to enlist the support of friends and relatives. Close people will be able to follow your weight loss program. Together with you, celebrate your achievements and remind you to avoid mistakes in your diet. If you feel like skipping a workout or eating a donut, a friend will warn you not to stop halfway. With the help of loved ones, you will be able to avoid unforgivable mistakes that nullify all efforts to combat excess weight.
Motivation to lose weight should be accompanied by positive thoughts. You can't blame yourself for extra pounds. Hatred of one's own body destroys a person as a person. You definitely need to love yourself. Believing in yourself will help you cope with your plans and achieve perfection.
Stop striving for perfection
Not 200 g of fresh beef, but 240? It’s okay, the main thing is that it’s not half a kilogram of potatoes to take away. Perfection is the reason why a lot of good projects were closed. If a person is constantly not satisfied with the result of his work, and he tries to tighten something up, he is at risk. The diet is stricter and stricter, and now the diet is limited to breast meat and cucumbers. There are more and more workouts, and now in the morning you do cardio for an hour, and in the evening you do strength training for an hour. A person overtrains, his nervous system fails, he gradually goes crazy, but does not change anything in his life. Because it breaks down.
Tip #1. Move away from the usual algorithm of actions
That is, if you previously found some diet that seemed suitable to you, sat on it for a couple of weeks, mustering your will, and then broke down, then you need to conclude that this method will no longer suit you. And don’t go on such diets anymore.
If you sweated in the gym, followed a healthy diet and broke down, then this method will no longer work for you either. At least in the form in which you used it before. Don't step on old rakes. Approach weight loss wisely. Try to figure out what was the reason for the failure and eliminate this element.
Ideally, you need knowledge that will give you a 100% guarantee of permanent weight loss. There is a way for you to become slim and maintain the result, you just need to find it.
Find a weight loss system that you believe in and motivation will come on its own. Try new knowledge until you find yours
When you reset your brain, you will be able to talk to yourself. You won't mindlessly force your body to not eat or sweat on exercise machines. You explain to him your position, why this time you are trying to do this. And set it up in advance that failure is possible, but it is likely that this very attempt will bring you success.
When there is an explanation and a clear understanding of what you are doing, motivation and self-confidence comes on its own.
Love and respect your body
This is a tip that works well on girls. It's rare for guys to actually hate their bodies. But to the results of your training – quite often. Those who train for sports are almost never satisfied with their results. Girls, on the other hand, feel pressure like there are only models around, and an unknown fat woman is looking out of the mirror.
You will have to love the body, stop torturing it, start putting it to bed on time, and not starve it, but feed it with decent foods. Training also applies - stop collecting homegrown fitness gurus on Instagram, hire a normal trainer with a diploma, and get busy.
Motivation, knowledge, beliefs, results
However, after failing over and over again, it becomes more and more difficult to convince yourself to lose weight. Our body and brain remembers failures and previous losses and refuses to again participate in events that it considers unsuccessful. Thus, he protects us from meaningless actions. This is the body's protective reaction.
So today I will give you some tips that will help you bypass this defense mechanism and achieve your ideal weight in the long run.
If you are looking for motivation to lose weight, then this article is for you.
Find exercises you enjoy
Yes, you shouldn’t even start thinking that training is just some kind of holiday for a beginner. First you have to “work in.” And then - if the excitement of achievement comes - everything will go easily. It’s much easier for those who care about weight gain to stay in the gym than for those who work out for the beach. Summer is ending, but the glory of the strongest man in the rocking chair is eternal. So train for the sport. First, find your sport. Technically, almost any activity is good for losing weight. So if you like yoga or some weird dances, that's okay. It’s better to do it regularly than to suffer from disgust in the gym.
Tip #2. How to reboot your brain and come to an agreement with yourself. Psychology of slimness
So, have you read blogs about proper nutrition, books about the psychology of losing weight and being slim, looking for weight loss systems and choosing the one that seems more optimal to you? If yes, then now you should come to an agreement with yourself.
How to come to an agreement with yourself?
What does it mean to come to an agreement with yourself and lose weight?
This means that we have several consciousnesses in our heads. It is not alone. These consciousnesses are generated by different parts of the brain. And each of them has different functions.
For example, if you are walking along the road and feel that you have rubbed a callus. One part of your brain will say:
-Oh, it hurts so much, let's stop and take a rest?
This part of the brain is concerned about the safety of your body and therefore advises you to stop. Here the second part of the brain enters the dialogue, which says:
- Well, no, if we stop now, we won’t have time to reach our camp before dark. And there are wild animals here, we can’t spend the night in the forest.
This is a different part of the brain. They conduct a kind of internal dialogue, deciding what to do now.
This is exactly the kind of internal dialogue that happens inside us when we are trying to lose weight. One part of the brain says: “You are fat, you need to lose weight. Stop eating now.” And the second part of the brain responds: “You’ve already tried many times - nothing will work, you shouldn’t try.”
Such dialogues happen in our heads all the time. It seems to you that you are thinking this yourself, but this is not so. They're just different parts of the brain. And you choose which one to listen to. And as a rule, you listen to the part of the brain that relies on previous experiences, often negative ones.
You need to be prepared that such a dialogue will occur in your head and you can build it in your own way. Here's an example:
1 part of the brain (he is our hero who must convince others): I decided to lose weight, I will start in 3 days
Brain region 2: You’ve already tried a hundred times, don’t start, you’ll fail again
Brain region 3: Yes yes, I remember how you were on the Japanese diet
Brain region 4: this is so hard, we will suffer again without food
Brain region 1: This time everything can work out because I found another way. We will not go hungry - there are 3 meals a day, large portions (we show them what portions there are).
2 part of the brain: are you sure it will work out, where is the evidence?
Section 1: yes, I saw a lot of reviews from women who lost weight, they succeeded, and so can I
Section 3: What if not? And we don't have time, there's a lot of work
Section 1: Health is more valuable than work. And if it doesn’t work out, in any case we will gain experience. Don't be upset.
Etc.
Beliefs that prevent you from losing weight
In general, you understand that negative areas can have many excuses and you don’t need to listen to them, you need to be able to negotiate with them. The most interesting thing is that they can sit somewhere deep inside you and spoil your psychological mood. They can speak to you with conviction.
For example:
- Losing weight is difficult
- I have bad genetics, I will never lose weight
- I'm lazy, I never succeed, etc.
It is important to monitor these beliefs and get rid of them. In my course “Slender Subconscious” we rewrite negative beliefs that spoil motivation into positive ones.
Limiting beliefs often prevent us from living the way we want.
Get a trainer. And a nutritionist
Not from Instagram. Normal specialists suddenly charge decent money for their services. But they provide them, and don’t just send out some pieces of paper with “200 g of dry buckwheat per day, 400 g of chicken fillet, plus 4 tablespoons of butter, and unlimited cucumbers.” If you get nonsense on your own and not nutrition, we look for a specialist. He will analyze your mistakes and teach you how to eat regular food so that you can lose weight. It's the same with training. Sometimes a couple of technical errors turn all the gym sessions into fruitless ones.
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.”
The best motivation is a realistic short-term goal
We set goals regularly. Even when we go to the store, we give ourselves the task: “buy bread.” You put on a jacket and then set the goal “not to freeze.” If you are tidying up the house before guests arrive, you again set the goal “to be a good housewife, to make a good impression.”
Every action we take is aimed at obtaining results. We always move through life in the direction that we consciously or unconsciously desire for ourselves. If we set the right goals, we will always go in the right direction.
Short-term goals are in most cases more important than medium- and long-term goals. They are aimed at meeting daily needs. They are easier to achieve.
Long-term goals are never achieved in most cases. They are a vital landmark, like a lighthouse, showing the direction. The motto of an alcoholic: “It’s impossible to drink all the vodka on earth, but you need to strive for it.” A big goal, just a dream! It is unlikely that he will implement it. But why not strive for it?
Likewise, a woman who wants to lose weight has a goal in her head, which may remain an unattainable dream. But there is a way out! Set short-term goals.
Similar article: Kefir with bran for weight loss - how to use, recipes, benefits
The great thing about daily goals is that they are easy to achieve. This way, your motivation to lose weight will not disappear after a couple of weeks. To keep your enthusiasm alive, follow these recommendations:
- Keep a motivational diary;
- On the cover write your main goal “I want to lose weight”;
- In the evening, make a plan for the next day. Write specifically: what you will eat (meal plan), how long you will exercise, how many steps you commit to take tomorrow, what healthy foods you will buy for yourself.
- The next day, carry out your plan.
- In the evening, thank yourself for successfully completing all the points and make a plan for the next day.
Power up your motivation
“Our internal motivation is like a program in a computer. That is, this is what is written in our subcortex,” says psychologist, NLP psychotherapist, coach Elena Ravlushevich
. – Each of us is dominated by one of two types of motivation: positive or negative. If you have a question: “How to motivate yourself?”, then this means that, most likely, your motivation is negative.”
Negative motivation arises from the states: “I'm tired of being fat! I can't do this anymore! Enough! Tired!" Unfortunately, such motivation is always not enough for a stable result.
The way out of the vicious circle is to add power to yourself, including positive motivation. Here is an exercise that psychologist Elena Ravlushevich suggests: “Imagine the result you want to achieve. Imagine it in front of you. At the top in front, slightly to the right. Color it, open it. Here you are, slim and light. Maybe in shorts or a short dress, look in the mirror, enjoy the feeling. Or you go to the beach and happily take off your dress, remaining in your swimsuit. This is the feeling of a healthy, flexible, beautiful body. Add smells, sounds, brightness there. Continue mentally coloring the picture to the point of “Ah! I want to go there!" It is important to start every day, keep focus on this picture, completing and working on it. This will help you take at least small steps every day towards your desired future.”
Tips and tricks
Stop trying your best. If you feel that your motivation to lose weight is fading, then allow yourself a short break for 1-2 days. At this time, do not burden yourself with training and allow yourself to enjoy some delicious food.
Before going on a diet or reducing the amount of food you eat, get your hormones tested and talk to your doctor about your health.
Stop sitting all the time! 65% of people sit for 20 hours a day, which negatively affects their figure. Get into good habits: talk on the phone while standing, never sit on public transport. Get up from your desk to walk more often.
Join Overeaters Anonymous. There you will gain a lot of experience, new friends and like-minded people. This is a free community of people who use the 12 step program. They have "live groups" in most major cities. For the rest - groups on Skype, chats for communication and mutual assistance.
Motivation #4 - Self-confidence
Low self-esteem and self-doubt are a common companion for overweight people. The inability to lose weight and bring your body back to normal becomes a psychological problem. This condition can greatly affect your mood and even develop into depression.
Overweight people often feel guilty. It seems to them that they cannot lose weight due to weak willpower and laziness. They lose confidence. Their opinion of themselves and their capabilities decreases.
My attempts to lose weight were unsuccessful, which means I have a weak character. This is how most fat people think about themselves. Self-esteem decreases, and along with it the desire to understand the problem disappears. Obese people withdraw into themselves and suffer greatly from this.
Related article: Why is it so difficult to lose weight
Many people believe that when they lose weight, they will be happier. This is not entirely true. It all depends on the individual, the person’s internal attitudes. Therefore, it is important not only to engage in the process of losing weight, but also to engage in self-development, personal and spiritual growth.
Gaining self-confidence, becoming happier and improving the quality of your life will be a good motivation for people who are thinking about their future life.
Psychosomatics of excess weight
Dissatisfaction with your body, the desire to lose weight and at the same time the unpreparedness for active actions, the reluctance to change situations provoke stress. A person begins to look for the advantages of being overweight.
From obese women you can hear, I don’t want to lose weight, otherwise my breasts will shrink. They cover their lack of will and fears with a kind of shield.
Sometimes a person is happy to lose weight, but he is afraid of changes and self-restraints. Due to uncertainty, he looks for reasons not to go to the gym or swimming pool. Hiding behind work, family, lack of free time.
In some cases, a person uses excess weight as a protective cocoon from reality:
- Failures in career or personal life are fully justified.
- Some, constantly complaining about being overweight, manipulate, demanding more attention and emotional support from loved ones.
- It is common for men to use excess weight as confirmation of their status. For them, a fat person is successful, significant, and holds a high position.
In psychology, there are several rules for increasing awareness of the need to lose weight:
- accept the fact of excess weight;
- understand the main reason;
- find a way out of the situation;
- act.
You must learn to be responsible, because no one but you can change the current situation. Before you start on the path to your desired figure, you need to find motivation that will help you stay on your chosen path.
Psychological tricks for successful weight loss
Often, after losing weight, a woman returns to her usual eating behavior and gains extra pounds again. This is due to the fact that her psychological problem, which leads to overeating, has not been resolved.
Determine the root of evil
Follow the principles of weight loss psychology - determine what exactly pushes you to gluttony. If necessary, consult a psychologist.
Look for incentive
Motivation is equally important for successful weight loss. Determine your ultimate goal - why you need to lose excess weight. Examples:
- It perfectly stimulates the desire to be healthy and look younger. After all, obesity is the cause of a large number of diseases.
- The desire to attract the attention of the opposite sex. Bring back the old passion into your current relationship.
- Love for yourself and your body, the desire to be in harmony with yourself.
- Career advancement.
Preparation
Having decided on the motive, begin the proper preparation for losing weight. You must clearly understand that this is your desire, and not something imposed from the outside. Do not consider diet and exercise as torture. Enjoy food and exercise.
Make an action plan - decide on a new diet. Choose a set of simple physical exercises.
Take action
Don’t put off changes until the beginning of the week, month, or year. This is a dead end path. If you are ready, immediately begin active actions.
Maintain your motivation - read books, communicate on thematic forums or groups on social networks. If you're inspired, check out the before and after photos. They give understanding that achieving results is possible.
Learn to distinguish the feeling of hunger from thirst or the desire to binge experience. If you want to eat, drink water or green tea.
Keep yourself busy with pleasant things, fill your life with positive emotions. Then you will be less and less likely to feel the desire to eat away boredom or anxiety.
Don't beat yourself up over breakdowns. Everyone can make a mistake. Try to find a reason why you did this. Refuse for a while to communicate with those who do not believe in your success or insist that you do not need changes.
To help you get started, set small goals for yourself. For example, three days without sweets or fast food, and do morning exercises for a week.
