More and more, on the streets of cities, we see women with very curvilinear shapes. Where her age was previously estimated at 45+, now more and more girls under 30 are also beginning to suffer from the problem of being overweight. Poor nutrition and sedentary lifestyle leave their mark on our appearance, sometimes stronger than genetics.
Surprisingly, many of the young women don't even think about dealing seriously with health and losing weight, they find it too difficult, or, on the contrary, too easy a process: just want to - and the fat will disappear on itself. But this is not the case. And the sooner we start controlling 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, where to start so as not to fall apart and end the matter? After all, it's important not only to lose weight, but also to keep 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 here comes that dear Monday, when you start a new life, join the gym, give up on bread rolls, sweets, eat only unsalted vegetables and cereals, torture yourself with daily physical effort.
And then a few weeks go by, some holiday happens - and you pass out. After all, 1 piece of cake, 1 day of lost sport won't affect anything. "I'll sort this out later, " you think, and pick up the second piece of candy.
After these disturbances, next time at the gym it's harder to work out, I really want to feel sorry for myself, to lighten the load. So you skip a few more workouts, some weekend you abandon them completely in favor of barbecues with friends in nature. Gradually, your enthusiasm goes away, sports do not bring you joy, it becomes a painful occupation, it is increasingly difficult to follow a diet and the pounds lost in the first few weeks return.
This is the biggest weight loss scenario: start playing sports and losing weight intensely with great enthusiasm and then let go. After that, few can start from the beginning.
To prevent this from happening, you need to lose weight gradually. It is forbidden to limit yourself to food until you lose consciousness, as well as exercising with the last drop of strength. And the biggest key to success is the right motivation! The bet should be placed not so much on refusing to eat, but on sports and regular training.
Motivation is the most important key to weight loss success.
Now let's consider where the correct weight loss process begins, which can easily become your habit, a lifestyle, and won't require extreme effort or undue restrictions.
How to get motivated to lose weight? There are several simple guidelines for this:
- Remember why you thought you were overweight. For example, an ugly bulging belly in your favorite dress, botched photos, a feeling of great inner discomfort against the background of skinny female friends. An important incentive can be the desire to please the opposite sex. Or maybe you've been waiting in horror for the beginning of summer and are afraid to undress on the beach?
- Once the most important reasons for wanting to lose weight are established, you will feel a lot of discomfort because of the extra pounds. Decide for yourself that you are starting to lose weight right now, forget about the mystic "next Monday"!
- Change your diet on this day, sport should become a mandatory daily activity! Get interested in the nearest gyms near your home, buy a subscription to one of them.
- Throw away all foods that seem useless, harmful and unhealthy without regret. Just be guided 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 living like this, 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 person's photo with the picture of your dreams. When there is an irresistible urge to eat something very high in calories, to eat at night, look at these pictures.
- Repeat for yourself: a delicious cake stays in your mouth for just a few minutes and in your stomach for several weeks. Remember that 100 grams of candy is at least 30 minutes of intense sports activity!
- Make sport an integral part of your life. In the beginning, you will force yourself to go to the gym with force. 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 smaller, nicer clothes. Getting into it is a huge incentive!
- Come to terms with your conscience. Don't test your willpower. If you crave something unbearably sweet or unhealthy, eat it. Only these "weaknesses" rarely happen, as an exception, for example, like rewarding yourself for longer exercise.
- Avoid strict diets. The main rule that must be followed every day: "The amount of calories consumed with food must be less than the amount spent in the gym".
Sport is the most important factor for successful weight loss
For people with good metabolism, moderately active lifestyle, sports are not as important as for those who tend to be overweight.
Normal daily activity for thin people is enough to restore energy balance. But if you're already overweight, sports should become a regular, must-have activity, like brushing your teeth.
If you're new to the sporting field, it's best to train with a trainer for the first few months. It will teach you how to organize your day well, write down the correct physical activity, diet, teach you how to use weight machines safely.
When you start playing sports, remember that any workout should start with a 10-minute warm-up of all your muscles and end with a pull and stretch.
Strength training is desirable to alternate with aerobic exercise to give different muscle groups a 1-2 day rest after strength training.
The most effective and energy-consuming exercises are considered interval training, cross-fit, and complex sports activities, during which all muscle groups are involved.
Whenever sports start to bother you, when you get tired of exercising, think about your favorite dessert. This is one of the options for good intrinsic motivation. If you actively play sports, you burn 600-900 kcal per workout, so you can buy 50-100 grams of cookies or dark chocolate. After all, the calorie content of these sweets is 2-3 times less than the energy cost.
The correct diet during weight loss, active sports may look like this:
- In the morning - carbohydrates, high-calorie foods. Prefer slow carbs.
- Lunch: fruits, sweets, proteins.
- Lunch: protein and some fat.
- Before sports training - fast carbs + quality protein.
- After sports - protein food. Eliminate fat, fast carbs.
You need to eat 4-5 times a day, give up snacks between meals, make sure you eat before playing sports.
Final recommendations
To improve motivation when losing weight, the most important thing is to see the first results. Usually, they appear only 1, 5-2 months after the normal changes in the pace of life, and sport becomes an integral part of them.
With some nutritional restrictions, 3-4 week workouts at the start, there will be no noticeable improvement. 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 hang on for the first few weeks, from the second month onwards the kilograms will start to melt. Believe me, this will be the best motivation to continue living this lifestyle!
Try to surround yourself with like-minded people, strong people who pursue the same goals. Together it is much easier to follow the correct diet, observe the training process.
Remember, a positive attitude, a strong desire, sports, and maintaining a negative calorie balance are actually all that is needed to successfully tackle the problem of being overweight!