More and more often on the streets of cities we see women of very rounded shapes. If earlier their age was estimated at 45+, now more and more young girls under the age of 30 are also starting to suffer from the problem of being overweight. Poor diet, sedentary lifestyle leave a mark on our appearance, sometimes stronger than genetics.
Surprisingly, many young women often do not even think about taking health and weight loss seriously, they think it is too difficult, or, on the contrary, too easy a process: you just have to wish - and the fat will disappear by itself. But that is not the case at all. And the sooner we start controlling our weight, the easier it is for us to maintain it at a normal level.
How to motivate yourself to lose weight, what goals to set, where to start so as not to break down and bring the matter to an end? After all, it is important not only to lose weight, but also to consolidate low weight for a long time, in order for it to become the norm.
How not to start losing weight
Let's say you're serious about losing weight. Sport and diet immediately come to mind. And then comes that dear Monday, when you start a new life, enroll in the gym, give up bread, sweets, eat only vegetables and cereals without salt, suffer from daily physical exertion.
And then a couple of weeks pass, a holiday happens - and you break down. After all, 1 slice of cake, 1 missed day of sports will not affect anything. "I'll take care of it later, " you think, and take another piece of candy.
After such disturbances, the next time in the gym it is already harder to exercise, I really want to feel sorry for myself, to reduce the load. Then you skip a few more workouts, give them up one weekend and go for a barbecue with friends in nature. Gradually, your enthusiasm disappears, sports do not bring joy, it becomes a burdensome occupation, it becomes increasingly difficult to follow a diet, and the pounds lost in the first weeks return.
This is the weight loss scenario that loses the most weight: start playing sports and lose weight intensively with great enthusiasm, and then relax. After that few can start over.
To prevent this from happening, you need to gradually lose weight. It is forbidden to limit the diet until you lose consciousness, as well as exercise at the last strength. And the biggest key to success is real motivation! The stakes should not be placed so much on refusing food as on sports and regular training.
Motivation is the most important key to success in losing weight
Now consider where the proper weight loss process begins, which can easily become your habit, lifestyle and will not require extreme effort or excessive restrictions.
How to motivate yourself to lose weight? There are a few simple guidelines for this:
- Remember the reason that gave you the idea to be overweight. For example, an ugly bulging belly in your favorite dress, failed photos, a feeling of great inner discomfort against the background of skinny friends. An important stimulus can be the desire to please the opposite sex. Or maybe you’re anxiously awaiting the start of the summer season and afraid to strip off the beach?
- Once the most important reasons why you want to lose weight are updated, you will feel great discomfort from being overweight. Decide for yourself that you are starting to lose weight right now, forget about the mystical "next Monday"!
- On this day, change your diet, sports should become a daily mandatory activity! Take an interest in the nearest fitness centers near your home, subscribe to one of them.
- Take out of the fridge without regret all the food that seems useless, harmful, unhealthy. Follow only your logic. In the future, as you expand your knowledge in the field of proper nutrition, the habit of buying only healthy food will become unconditional. After several months of such a life, it will be hard to imagine how it was possible to eat what is now on the refrigerator shelves!
- Print your ugliest photo, hang it next to the photo of the person with the image of your dreams. When there is an irresistible desire to eat something very high in calories, to eat at night, take a look at these photos.
- Repeat to yourself: a delicious cake stays in your mouth for only a few minutes, and on your stomach for a few weeks. Remember that 100 grams of candy is a minimum of 30 minutes of intense sports activity!
- Make sports an integral part of your life. At first, you will be forced to go to the gym. But if you don't give up, you will master yourself, in a month or two it will be hard to imagine your life without training!
- Start buying smaller, nicer clothes. Getting into it is a big incentive!
- Reconcile with your conscience. Don’t test your willpower. If you just unbearably want something sweet or unhealthy, eat it. Only such "weaknesses" should happen rarely, as an exception, for example, as a reward for longer exercise.
- Avoid rigid diets. The main rule that must be followed every day: "The number of calories consumed by food should be less than the number consumed in the gym. "
Sport is the most important factor in successful weight loss
For people with a good metabolism, moderately active lifestyle, sport is not as important as for those who are prone to being overweight.
Normal daily activity for lean people is enough to establish energy balance. But if you are already overweight, then sports should become a regular and mandatory activity, such as brushing your teeth.
If you are new to the sport, then it is best to train with a coach for the first few months. He will tell you how to properly organize your day, write down the correct physical activity, diet, teach you how to safely use exercise equipment.
When you start doing sports on your own, remember that every workout should start with a 10-minute warm-up of all the muscles, and end with stretching and stretching.
It is advisable to alternate strength training with aerobic exercises, so that different muscle groups can rest for 1-2 days after strength training.
The most efficient, energy-intensive exercises are considered to be interval training, cross-fit, complex sports activities, in which all muscle groups are involved.
Every time the sport starts to annoy you, when you get tired of exercising, think about your favorite dessert. This is one of the options for good intrinsic motivation. If you are actively involved in sports, burn 600-900 kcal per workout, then you can afford 50-100 grams of cookies or dark chocolate. After all, the caloric content of such sweets is 2-3 times lower than your energy costs.
Proper nutrition during weight loss, active sports can look like this:
- In the morning - carbohydrates, high-calorie foods. Prefer slow carbs.
- Lunch: fruits, sweets, proteins.
- Lunch: protein and low fat.
- Before sports training - fast carbohydrates + quality proteins.
- After sports - protein foods. Eliminate fats, fast carbs.
You must eat 4-5 times a day, give up snacks between meals, be sure to eat before playing sports.
Final recommendations
To improve motivation when losing weight, the most important thing is to see the first results. They usually appear only 1, 5-2 months after the change of normal life rhythm, and sport becomes an integral part of it.
With some dietary restrictions, there will be no noticeable improvement at the beginning of 3-4 weeks of training. This period will be the most difficult. After all, I had to give up so many things, it's so hard to do, and the result is zero. But if you endure the first week, from the second month the kilos will start to melt. Trust me, this will be the best motivation to continue to lead this way of life!
Try to surround yourself with like-minded people, strong people who strive for the same goals. Together it is much easier to adhere to a proper diet, to observe the training process.
Remember, a positive attitude, a strong desire, sports and maintaining a negative calorie balance are, in fact, all you need to successfully deal with the problem of excess weight!