Being overweight is more of an issue today than ever before. It affects all walks of life and can appear at any age. A stressful life, poor nutrition "on the fly" is the reason your body is constantly stressed, it starts to accumulate fat. How do you force yourself to lose weight to realize that something is wrong?
How to overcome the psychological barrier?
About one in three women in the world today faces a problem like being overweight, but the majority doesn’t want to do anything about it because they believe nothing terrible is happening. This is largely due to the fact that getting rid of extra pounds is a rather complicated, effortless process, and not everyone is ready for it. Some people don’t know where to start, how to lose weight properly, and that’s the reason the situation is getting worse. Failure to follow the rules of diet and weight loss can have the most unpredictable and often negative consequences. If you fast for a week and then suddenly return to your previous diet and daily routine, you can only achieve weight gain and be very sharp. It is already difficult to get rid of such weight, it is constantly growing.
Losing weight is sometimes very difficult. How to solve this problem? There are a number of tips to help you overcome the psychological barrier, to decide correctly what is most important for life and health. Only in this case can you put together a correct schedule not only for nutrition but also for the rest of your daily routine, as diet alone will not help you solve all your problems. It is necessary to continue an active lifestyle, walk more, be in the fresh air. Psychologically, you need to tune in to the fact that losing weight is completely real and not so problematic.
To force yourself to lose weight, you need to completely rethink your outlook on life. Being overweight is a problem that has developed out of your own habits, refusing to change anything in your own life. But you can’t get rid of being overweight without resolving the question of how to deal with the current situation psychologically. Any weight loss is not just a strict diet, but an active lifestyle, a complete change of opinion about the daily routine, your own mood.
To lose weight easily and without harming your health, you should consult a dietitian, a supervising doctor. Then psychologically tune in to the fact that losing weight is what makes your life completely better. So how do you force yourself to lose weight? It is necessary to follow well-proven tips.
Why is it hard to lose weight?
What is the reason that losing weight is not so easy for many people? There can be several reasons, but only two:
- it is probably a pathology, and in this case, losing weight is really not easy;
- the reason for this is that man does not have enough willpower to lose unwanted weight.
Usually, someone who wants to lose weight on their own raises the question of how they can force themselves to lose weight if they don’t have the willpower. You want to lose weight and then keep fit, but how do you develop willpower, where can you get it if you don’t have enough?
The process of losing weight is related to mental work: change your habits, make sure you need it, be persistent in achieving your goal, stick to your attitudes and practice. All this is absolutely necessary to achieve a positive result. You have to thank yourself for your efforts, you have to get positive emotions while realizing that food is just an opportunity to gain energy, although it is pleasant, but it is not the main pleasure you should strive for.
There is no point in achieving something if one thinks one does not need it.
Maybe a person needs the support of an instructor or someone else who can give clear instructions on what to do with the person who wants to lose those extra pounds. In fact, not everyone is able to force themselves to follow the system alone. As the Italians say, wanting is as much as knowing, and when it comes to losing weight, this is exactly what you want: or you want to lose weight or you don't want to. It is not so difficult to find the willpower to lose weight.
Before examining the psychological aspects of not wanting to lose weight, you need to undergo a physical examination to make sure you are overweight because of it, not because you are hiding some pathology behind it.
Exploring the cause of weight gain means getting as close as possible to solving the problem, because it depends on the diet you are going to follow.
If the cause is presumably to be found in metabolism, then the diet will be specific. Having a friend advise you on a diet doesn’t mean it will work for you either. Before I blame myself for wanting to lose weight, but there is no willpower, I must first make sure that it is the only cause, not a serious illness.
If there are no such problems, and the reason is just a lack of willpower to achieve the desired forms, it will be no mystery where willpower can be obtained. Don’t underestimate the meaning of words - a lot can be improved by saying the right words. You should not ask the question of how to lose weight if there is no willpower and convince yourself that there is no strength, it is better to work on setting a goal.
How do I start losing weight?
It must be acknowledged that the problem of overweight can no longer be ignored. In general, even with a strong excess weight, many still comfort themselves with the fact that there is nothing wrong and "fries" are fashionable these days. But this is far from the case, impressive weight is a direct threat to physical health, deterioration in appearance, and rapid aging. Therefore, not only do we need to measure ourselves, we also need to use BMI (body mass index), a centimeter tape. Even old photos and clothes show that weight is far from ideal. It must be recognized that the weight has increased, the appearance has deteriorated. This is the first step that will help you solve the question of how to adjust yourself psychologically to lose weight.
The decision to lose weight is a difficult and responsible step to take without hesitation. Many people admit to being overweight, but everything goes its own way, as losing weight requires a complete change in your daily routine, and not everyone is ready for it. Often things don’t go beyond speech and the weight of the problem stays in place. If it doesn’t bother you externally, think about the state of health for which such an excess is detrimental.
Therefore, you need to take your will and take action to improve your own condition. You need to plan exactly how your weight will return to normal, what steps to take to do so. At this stage, a weight loss program should be drawn up with a specialist and a clear action plan should be defined for the near future.
How can you force yourself to lose weight without sacrificing health? Some people think that a strict diet should be started immediately or a fast should be taken to get the weight back to normal within a few days. But this is unrealistic. Not only should the weight be reduced, but the weight loss effect should also be consolidated so that you do not gain more weight after completing your diet. You can’t eat almost anything for days, so next week you’ll literally cut to the food, giving back all the pounds and a few more.
It is important to understand immediately that weight loss requires a certain period of time, such as up to a year, during which time the weight will disappear smoothly and properly, ensuring a return to health. Don’t worry if you don’t achieve exactly the result you want to see in the first week. You need to create a schedule to clearly see what measures are being taken and when to lose weight. We recommend that you detail your diet, exercise, massages and walks. This will make weight loss an exciting, non-stressful psychological process. It is not possible to stop the diet halfway or take long breaks as the effect is not achieved in this case.
Principles of proper nutrition
How to get rid of constant hunger? In this case, hunger is the main enemy - the habit of continuous eating becomes a big problem as a result. Hunger is a psychological problem in many cases. Nutrition experts recommend that you do not try to beat it, but simply design your diet so that there is no hunger during the day. It should be eaten 4-5 times a day, but the diet should be divided into small portions. If you really want to eat between meals, it’s best to drink a cup of tea without sugar, an apple. Servings should be small, but may contain vegetables and fruits, but flour and sweets should be completely ruled out or kept to a minimum.
The human liver can process almost any amount of food, but its composition must be chosen so that the nutrients do not turn into fats. Only 90-100 grams of carbohydrate is allowed per meal. Several of them simply start to turn into fats to reduce the amount of sugar in their blood. Therefore, you need to choose the right diet.
You can eat almost any food during the day, but you need to pay close attention to their nutritional value. You need to consume no more than 1000-1200 kcal per day to effectively remove excess weight and maintain overall health. This will get rid of 160 g of fat per day. A greater effect can be achieved by removing excess water from the muscle tissue.
How to get out of the diet correctly?
At the end of the diet, you should return to a normal diet without compromising your health. You need 2, 500 kcal a day for a lifetime, but already 1200 when you lose weight. A smooth transition is needed so that the weight does not start to gain weight again. It is recommended to eat at least 3-4 times a day. It is advisable to consume no more than 90 g of carbohydrates at a time, it is not recommended to eat before going to bed or in the evening. 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 struggling with the pounds that make your life very difficult? To do this, it is not enough to recognize that there is such a problem, you need to start resolving it immediately, not postpone it. The diet should be strictly adhered to, not interrupted, not stopped until the desired result is achieved. This is the only way to achieve results and restore health and appearance relatively easily and quickly.