For effective and lasting weight loss, two components must be considered - proper nutrition and adequate physical activity. These two methods improve health and shape. But the transition to a healthy lifestyle is often difficult because old habits and laziness prove to be stronger than a healthy and lean desire. Therefore, if there is no willpower, then a woman or a girl needs strong motivation.
Motivational techniques
You need to determine at the outset the real reason for your desire to lose weight. Dreams of the slim figure of the beach season are often not stimulating enough to lose weight.
Proper motivation strengthens the desire to work in shape and improve. The best examples of motivation are described below.
Change yourself and your life
The changes affect not only the appearance but also the mental state of the person.
Stress and dissatisfaction with your own life decreases after physical exertion.
By reviewing your diet and becoming more physically active, your life can get better.
Validate yourself in your appearance
Every woman’s physique is different, but the standards of fashion and beauty determine 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 a motivation to lose weight.
Nurture the willpower
For some women, the challenge is, "Can you lose weight? "Enough to start working actively on yourself. When the goal is achieved, pride appears - I would know!Reluctance to disappoint in your abilities is a great incentive.
But at the same time, you need to be prepared that an emotional decision will not transform the figure. Therefore, you should initially tune in to regular exercise and diet.
Set realistic goals
Motivation should be realistic and achievable. . . The sudden transition to the new system is stressful for the body, so the changes need to be introduced gradually, carefully monitoring your reaction. The desire to lose 8-10 kg in 2 weeks is quite difficult to achieve. After the given time, the result will not be noticeable and the remnants of motivation will disappear.
It is important not to rush and set achievable goals. For example, if you reduce your diet by 500 kcal a day, you can lose up to 500 grams of excess weight in a week.
Make a weight loss plan
A clear plan written on paper can save time and energy and is a great motivator. This should include exercise and approximate nutrition.
To create an effective weight loss plan, it is recommended to:
- Set deadlines.If you follow a diet and exercise, you can lose up to 1-1. 5 kg per week. Therefore, you should not plan to lose 15 kilograms in one month.
- Divide the number of meals.Even if we spend most of the day at work, you can eat 4-5 times a day.
- Think about a meal plan.To do this, you need to put together a menu for a week and then adjust it if necessary. This can save you money to promote yourself.
- Create a workout plan.You will not be able to move your weight without exercising.
Keep a training blog
Any comments on how the work is progressing in the figure will allow you to view the results and make adjustments if necessary.
To calculate the calories consumed and the number of exercises performed, it is recommended to create a separate notebook or blog on the Internet that can be seen by friends and acquaintances.
This will be a new incentive. Nevertheless, it is important to be honest with ourselves and point out missed workouts and calories consumed.
Think about the system of penalties and rewards
Adherence to proper nutrition and exercise regimens should be encouraged on a daily basis. Anyway, there’s a chance you won’t last even a week in this mode.To complete all imagined tasks, it is recommended that you create a table in which you receive points for the actions performed.Adherence to the daily plan (reduction of calories consumed, increase of the number of exercises performed) is worth 10 points. You have to get 70 points for a week, which means you get a promotion, otherwise a fine will follow.
Such a system is a kind of game that is a good incentive. The key is to find effective rewards and punishments.
The following can act as incentives:
- purchase of things (clothes or jewelery);
- to go to a restaurant with a friend;
- visiting a beauty salon or cinema.
After each "proper" day spent, you can put a certain amount in the piggy bank and then spend it on yourself.
Promotion in the form of sweets is not an appropriate method. It should be used up to 1 time in 2-3 weeks.
Penalty options:
- organize further training;
- you don’t buy anything for a while;
- gives some of his money to his relatives and friends;
- cleaning the apartment.
Any practice can add extra points to each "extra" approach. This effective method will be effective stimulation to increase the load. Comparing the weekly results clearly shows the result of the work itself.
Put old photos and your favorite clothes in a prominent place
Old photos with a slimmer shape or favorite clothes smaller than the current size are quite strong motivations. They will build confidence that you can lose weight because the figure was once much slimmer. If you don’t have either, you can buy clothes that you really like but are smaller in sizes 1-2. It will be an incentive and a reward for the work done.
Tell others your plans
Losing weight is both physically and psychologically difficult. Therefore, after telling your loved ones your intentions, you can count on their support. They will be interested in the accomplishments and point out the shortcomings of the diet.
Maybe someone wants to join and the process of losing weight becomes more enjoyable.
Think and act positively
The weight loss process should be accompanied by positive thoughts. You need to change your general attitude before you start losing weight.Stress negatively affects the adequacy of perception of shape and appearance. It is therefore advisable to calm down, assess all the shortcomings without panic and formulate an action plan.
A positive attitude allows you to believe in yourself and bring the matter to an end. To maintain this state, it is recommended to engage in meditation to find the attractive sites on its own.
Sticking to the right pace
To lose weight successfully, you need to choose the right pace.The secret is to listen to your body and not overload it.This applies to both exercise and diet. A sudden transition to an intense workout or an unusual diet is a strain on the body. The decision to run 10km from Monday is not the right one. Even if a woman is able to overcome such an obstacle, it will be difficult to get out of bed the next day.
It is recommended to do the same amount of exercise for 1-2 weeks and then gradually increase the load.
Enjoy exercise
After training, adrenaline and dopamine are released, which improve mood.
Even a little exercise gives you a good mood, so the sport can be used as a safe antidepressant.
Choose high quality sports equipment and beautiful clothes
Stylish equipment and beautiful sportswear contribute to sports activities.
Fashionable pants or trousers, new comfortable sneakers, various devices (pedometer, heart rate monitor) increase the desire to move.
Don’t distract yourself from your favorite foods
Eating right doesn’t mean eating only vegetables and dry chicken breast. All the necessary nutrients as well as fat must be delivered to the body every day. You can’t give up on regular food all of a sudden - it negatively affects your physical and emotional state and can ultimately lead to breakdown.
If it is difficult to choose a diet alone, it is recommended to consult a specialist. This will help you calculate the amount of calories, vitamins, and minerals you need, including some of your favorite but not very healthy foods in your diet so they don’t break down (if they include chips and high-calorie sweets, you should still give them up).
If you want to eat all the time, you can snack on nuts or dried fruits.
Have a positive attitude towards food
Dietary foods should be enjoyable while satisfying all the needs of the body.It’s not recommended to say, "I’m on a diet, I can’t. " It’s better to say, "I choose other foods. "
There are many healthy foods in the world. All you have to do is find and experiment with new recipes, taking into account the amount of calories you need.
Make a weekly photo report
The photos visualize the results. We recommend that you photograph yourself in the same position 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 uploaded to the internet to get the support of friends.
Develop new healthy habits
A healthy lifestyle should become an everyday habit. In order to develop it, it is recommended to delve into this topic, learn new information, experiment with food (try vegetarianism, or introduce a new healthy product into the diet).
You can sign up for sports dances or the pool for a variety of workouts.
Do not give up
We must not forget that weight stops happen to everyone. The point is further training, efforts.
In moments of despair, you need to remember what you have achieved: it helps to force you to move on.
Keeping a log of results
You can write all your results to a blog or regular booklet.
These can change parameters or new sports wins: for example, if you managed to run 2 km in 14 minutes instead of 16, or ate less than your planned calories.
Get rid of big objects
Separation from old things is the strongest motivation to continue exercising and eating well.Large items can be donated, donated to charity, or simply thrown away.
Advice from psychologists: buy one size smaller clothes and wear to lose weight.
Visualize the new image
To encourage you to take the necessary actions at home, we recommend that you visualize yourself the way you want to be.
You often have to imagine yourself slimmer and more graceful, and you also have to think about how much weight loss affects your quality of life.
Make a list of merits
Before starting to lose weight, it is recommended to determine the benefits of a slim figure. All the positive aspects of the lives of slim people should be written on a piece of paper and placed on the fridge.
Whenever you feel like eating a bite, it’s a good idea to read this list: it will help deter food.
Change image
Advice from psychologists: visit a beauty salon, change your hair color or hairstyle, do a manicure or pedicure.
Such reincarnation strengthens the incentive for change.
Communicate with like-minded people
If someone you know wants to lose weight, it’s easier for two to do so. In the absence of results, results can be shared and supported.
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
We encourage you to choose quotes that increase your motivation to move on. Stimuli can be recorded and a screen saver can be placed on your phone or computer.
Minimizes stress
Stressful situations should be avoided as increased adrenaline production increases appetite.You need to surround yourself in a positive way - watch comedies, various humorous programs. Walking in the fresh air also has a positive effect on the internal condition.
People who spoil the mood should be avoided.
Letting go of overweight thoughts
If a woman is constantly thinking about how to lose extra pounds, that thought becomes obsessive, often blocking weight loss or leading to anorexia.
It is important to learn not to think about extra pounds, but to learn to love ourselves and increase self-esteem.
Weight loss is a long process, so it is recommended to be psychologically attuned to long work.
Special motivation for young girls and women
At every age, in addition to the motivations listed, there are certain goals that will help you move forward and solve overweight problems:
- Meet the love.A strong motivation for young girls is to meet a man, possibly a future husband. Appearance plays an important role in meeting new people, so you should try to look good in any situation.
- Get a prestigious job or move to a higher position.When hired, a fit body will be a plus, especially since most bosses are actively involved in the sport themselves and require their subordinates to do so. Awareness of a person’s beauty and harmony gives a person self-confidence, and this is immediately felt when communicating with him, in an interview, and so on.
- Health needs to be improved.Proper nutrition and exercise are needed not only for a beautiful figure, but also to prevent various diseases. This is especially true for cardiovascular and musculoskeletal disorders that occur in women after 45 years.