Increasingly, on the streets of cities, we see women with very curvaceous forms. If earlier their age was estimated as 45+, now more and more young girls under 30 are also beginning to suffer from the problem of excess weight. Poor nutrition, a sedentary lifestyle leave their mark on our appearance, sometimes stronger than genetics.
Surprisingly, often many of young women do not even think about seriously dealing with health and losing weight, they think it is too difficult, or, on the contrary, too easy process: you just need to want to - and the fat will disappear by itself. But this is not at all the case. And the sooner we start to control 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 you need to start so as not to break down and bring the matter to the end? After all, it is important not only to lose weight, but also to consolidate low weight 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 comes that cherished Monday, when you start a new life, sign up for the gym, give up buns, sweets, eat only vegetables and cereals without salt, torture yourself with daily physical exertion.
And then a couple of weeks pass, some holiday happens - and you break down. After all, 1 slice of cake, 1 missed day of sports will not affect anything. "I'll work it out later, " you think, and take the second piece of sweet.
After such disruptions, the next time in the gym it is already harder to work out, I really want to feel sorry for myself, to reduce the load. Then you skip a few more workouts, on some weekend you abandon them altogether in favor of barbecues with friends in nature. Gradually, your enthusiasm goes away, sports do not bring joy, it becomes a burdensome occupation, it is more and more difficult to follow a diet, and the pounds lost in the first weeks return.
This is the most losing weight loss scenario: start playing sports and losing weight intensively with great enthusiasm, and then break loose. After that, few can start from the beginning.
To prevent this from happening, you need to lose weight gradually. Limiting yourself to food until you lose consciousness, as well as exercising with the last bit of strength is prohibited. And the biggest key to success is the right motivation! The stake should be placed not so much on refusing to eat as on sports and regular training.
Motivation is the most important key to success in losing weight
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 exertion 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 bulging belly in your favorite dress, unsuccessful photos, a feeling of great internal discomfort against the background of thin friends. An important incentive can be the desire to please the opposite sex. Or maybe you are waiting with horror for the start of the summer season and are afraid to undress on the beach?
- After the most important reasons for wanting to lose weight are actualized, you will feel very discomfort from 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 compulsory activity! Take an interest in the nearest fitness centers near your home, buy a subscription to one of them.
- Throw away all foods that seem 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 on your stomach for several weeks. Remember that 100 grams of sweets is a minimum of 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 through force. But if you don't give up, you will overcome yourself, in a month or two it will be difficult to imagine your life without training!
- Start shopping for smaller, pretty clothes. Getting into it is a great incentive!
- Come to terms 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 rewarding yourself for a longer exercise.
- Avoid rigid diets. The main rule that must be followed every day: "The number of calories consumed with food should be less than the number spent in the gym. "
Sport is the most important factor in successful weight loss
For people with a good metabolism, moderately active lifestyle, sports are not as important as for those who are prone to overweight.
Normal daily activity for thin people is enough to restore energy balance. But if you are already overweight, then sports should become a regular and compulsory activity, such as brushing your teeth.
If you are new to the sports field, then it is best to work out with a trainer 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 yourself, remember that any workout should begin with a 10-minute warm-up of all muscles, and end with a hitch and stretching.
Strength training is desirable to alternate with aerobic exercise, to give different muscle groups a 1-2 day long rest after strength training.
The most effective, energy-intensive exercises are considered interval training, cross-fit, complex sports activities, during which all muscle groups are involved.
Every time sports 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 actively go in for sports, 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 lower than your energy costs.
The correct diet during weight loss, active sports may look like this:
- In the morning - carbohydrate, high-calorie food. Prefer slow carbohydrates.
- Lunch: fruits, sweets, proteins.
- Lunch: proteins and some fat.
- Before sports training - fast carbohydrates + quality proteins.
- After sports - protein food. Eliminate fats, 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 its integral part.
With some nutritional restrictions, 3-4 weekly workouts at first, 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 it, and the result is zero. But if you hold out for the first weeks, from the second month the kilograms will start 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, observe the training process.
Remember, a positive attitude, a strong desire, sports and maintaining a negative calorie balance are, in fact, all that is needed to successfully cope with the problem of excess weight!