Increasingly, on the streets of cities, we see women with very curvy shapes. If before her age was estimated at more than 45 years, now more and more girls under the age of 30 are also beginning to suffer from the problem of excess weight. Poor diet, a sedentary lifestyle leave their mark on our appearance, sometimes stronger than genetics.
Surprisingly, often many young women do not even think about seriously facing health and losing weight, they think that it is too difficult or, on the contrary, too easy a process - you just need to wish, and the fat will disappear in a short time. itself. But this is not the case at all. And the sooner we start to control our weight, the easier it will be for us to keep it at a normal level.
How to motivate yourself to lose weight, what goals to set yourself, where to start so as not to collapse and end the matter? After all, it is important not only to lose weight, but also to consolidate underweight for a long time, to make it the norm.
How not to start losing weight
Let's say you are serious about losing weight. Sports and diets immediately come to mind. And then that dear Monday arrives, when you start a new life, you join the gym, give up buns, sweets, eat only vegetables and cereals without salt, torture yourself with daily physical effort.
And then a couple of weeks go by, you go on a vacation and you break down. After all, 1 slice of cake, 1 missed day of sports won't affect anything. I'll figure it out later, you think, and take the second piece of candy.
After such interruptions, the next time in the gym it is already more difficult to exercise, I really want to feel sorry for myself, to reduce the load. Then you skip a few more workouts, some weekends you completely abandon them in favor of barbecues with friends in nature. Little by little, the enthusiasm disappears, sports do not bring joy, it becomes an onerous occupation, it is increasingly difficult to follow a diet and the pounds lost in the first weeks return.
This is the weight loss scenario you lose the most: start playing sports and losing weight intensively with great enthusiasm, and then break free. After that, few can start from scratch.
To prevent this from happening, you need to gradually lose weight. It is forbidden to limit yourself to eating until you lose consciousness, as well as to exercise with the last strength. And the most important key to success is proper motivation! You should not bet so much on refusing to eat as on sports and regular training.
Motivation is the most important key to weight loss success.
Now let's consider where the correct process of losing weight begins, which can easily become your habit, a lifestyle, and will not require extreme effort or excessive restrictions.
How to motivate yourself to lose weight? There are several simple guidelines for this:
- Remember the reason that gave you the idea of being overweight. For example, an ugly and bulging belly in your favorite dress, unsuccessful photos, a feeling of great internal discomfort in the context of slim friends. A major incentive may be the desire to please the opposite sex. Or maybe you are waiting in horror for the start of the summer season and are afraid to get naked on the beach?
- After the most important reasons for wanting to lose weight are updated, you will feel very uncomfortable with those extra pounds. Decide for yourself that you are starting to lose weight right now, forget about the mystical "next Monday"!
- Change your diet on this day, sport should become a daily mandatory activity! Take an interest in the gyms closest to your home, buy a subscription to one of them.
- Throw away all food that seems useless, harmful, unhealthy from the refrigerator without regret. Be guided only by your own logic. In the future, as you expand your knowledge in the field of proper nutrition, the habit of buying only healthy foods will become unconditional. After a few months of such a life, it will be difficult to imagine how it was possible to eat what is now on the shelves of the refrigerator!
- Print your ugliest photo, hang it next to a photo of the person with the figure of your dreams. When there is an irresistible desire to eat something very high in calories, to eat at night, look at these photos.
- Repeat to yourself: a delicious cake stays in your mouth for only a few minutes and in your stomach for several weeks. Remember that 100 grams of candy is a minimum of 30 minutes of intense sports activity!
- Make sport an integral part of your life. At first, you will force yourself to go to the gym. But if you don't give up, you will surpass yourself, in a month or two it will be difficult to imagine your life without training!
- Start shopping for nice, smaller clothes. Getting into it is a great incentive!
- Accept your conscience. Don't test your willpower. If you just unbearably crave something sweet or unhealthy, eat it. Only these "weaknesses" should occur on rare occasions, as an exception, for example, as a reward for a longer exercise.
- Avoid rigid diets. The main rule that must be followed every day: "The amount of calories consumed with food should be less than the amount spent in the gym. "
Sport is the most important factor for 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.
The normal daily activity of thin people is enough to restore energy balance. But if you are already overweight, then sport should become a regular and mandatory activity, like brushing your teeth.
If you are new to the field of sports, it is best to exercise 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, and teach you how to use exercise equipment safely.
When starting to play sports, remember that any workout should begin with a 10-minute warm-up of all muscles and end with a pull and stretch.
It is convenient to alternate strength training with aerobic exercise, to give the different muscle groups a rest for 1 to 2 days after strength training.
The most effective and energy-intensive exercises are considered interval training, cross-fit, complex sports activities, during which all muscle groups participate.
Whenever sports start to bother you, when you get tired of exercising, think of your favorite dessert. This is one of the options for good intrinsic motivation. If you are actively involved in sports, you burn 600-900 kcal per workout, then you can afford 50-100 grams of cookies or dark chocolate. After all, the calorie content of such sweets is 2-3 times less than their energy costs.
The correct diet during weight loss, active sports can look like this:
- In the morning: carbohydrates, high-calorie foods. He prefers slow carbohydrates.
- Lunch: fruits, sweets, proteins.
- Lunch: protein and some fat.
- Before sports training: fast carbohydrates + quality proteins.
- After sports: protein food. Eliminate fat, fast carbohydrates.
You need to eat 4-5 times a day, give up snacks between meals, be sure to eat before playing sports.
Final Recommendations
To improve motivation while losing weight, the most important thing is to see the first results. Usually they appear only 1, 5-2 months after the usual rhythm of life changes, and sport becomes an integral part.
With some nutritional restrictions, 3-4 weekly workouts at the beginning, there will be no noticeable improvement. This period will be the most difficult. After all, I had to give up so many things, it is very difficult to do so and the result is zero. But if you hold out for the first few weeks, from the second month the kilograms will begin to melt. Believe me, this will be the best motivation to continue leading this lifestyle!
Try to surround yourself with like-minded people, strong people who pursue the same goals. Together, it is much easier to adhere to the correct diet, watch the training process.
Remember, a positive attitude, a strong desire, sports and maintaining a negative caloric balance are, in fact, all that is needed to successfully cope with the problem of excess weight.