Motivation for losing weight every day * Best advice from a psychologist

The origins of weight loss problems

Everyone knows that losing weight is not easy.
Unfortunately, many people try to convince themselves that this is not difficult. This, in turn, leads to useless and often expensive experiments with various gadgets, pills and fad diets. Manufacturers of such tricks claim that getting rid of extra pounds can be simple, but they do not live up to their promises. Because losing weight is not easy at all. If losing excess weight was so easy, then there would be almost no overweight people in the world. One trip around the city will show that this is far from the case. Nowadays there is an acute problem of obesity in the world, many people are overweight. This leads to deterioration of health and an increase in the development of various diseases. And all this is happening despite the amazing advances in technology that we have seen in the last few decades.

When we saw this gloomy picture, we should seriously think about changing our lives. You can use your weight loss problems as a source of energy to do something special. The main thing is to discover your potential, that strength that will not allow you to sit still; you will work to achieve your goals. This is the motivation for losing weight.

How to stay motivated to lose weight

It's hard to start losing weight, but it's hard not to give up halfway. Sometimes all motivation disappears when, after a month of proper nutrition, a woman losing weight accidentally ends up in front of a fast food cafe.

It is important to realize that losing weight does not mean permanent progress. Losing 100g is already good. Not scoring is also a success. Girls who are overly demanding of themselves begin to experience depression.

Losing weight is not a punishment. It can be fun. You should not eat the hated carrots if they are prescribed in your diet. It is better to prefer dancing to strength exercises if you like it better. Losing weight should be accompanied by a good mood and positivity.

To avoid disruption, the girls clear away large plates. It's difficult to call this a means of motivation, but they create conditions in which they do not have to fight temptation.

Gadgets help many people lose weight: programs with calorie counters, workout apps, etc. Diaries and blogs have also already been mentioned - they provide motivation and allow you to track results.

Using the "sleeping" potential

The whole truth is that a person never uses the full potential inherent in him by nature. We always have untapped energy that we don't think we have. However, as you dig deeper and deeper, you gain access to more and more human capabilities, thanks to which you can achieve truly significant results.

This is what is so important to understand when losing weight. Throughout the entire process, you will be able to test your capabilities and conquer new heights every day.

Adequate goal

Most psychologists, including A. Vasyutin, who wrote a book about losing weight, call a personal goal the most important motivator. Everyone knows that being slim is the key to beauty and health, but these thoughts are rarely enough to change your life. The psychology of losing weight is based on a goal that reflects a specific desire for the sake of which a woman is ready to overcome difficulties. It is not always known immediately. A popular technique advises writing down all the reasons that come to mind on a piece of paper and choosing the one that evokes the greatest response.

The goal must be realistic. Obese people lose weight by a maximum of 0.5 kg per week, others by 200 g. All “magic” methods of losing weight by 20 kg in two weeks do not correspond to a person’s real capabilities. Large numbers cannot be achieved without harm to health. Losing weight is a long process, and the results may not be noticeable at first. Moreover, at some point, progress may temporarily stop. This is when most people give up trying to lose weight.

The next rule is gradualism. It is advisable to start small and raise the bar. One type of motivation is “celebrating” every success. With this technique, many goals are assigned: “-0.5 kg”, “-2 kg”, etc. When the desired result is achieved, the person losing weight does something pleasant for himself.

There is no need to strive for perfection. If you exhaust your body with weeks of cucumber diet, it is difficult to feel good. Losing weight shouldn't be torture.

Another method of motivation is imitation of an idol. It's more suitable for young people, but sometimes looking at your favorite star is more effective than a stack of health magazines.

How do you do it?

To find motivation to lose weight, you need to prioritize your potential and capabilities. During training, you should experience a feeling of complete immersion, drive away extraneous thoughts and focus on your task. When you find it difficult to perform any exercise, try to imagine a situation in which you feel comfortable. The only way to make progress is to break this comfort zone. To do this, you must reach into the depths of your consciousness and make the greatest effort than you have ever done. You yourself must get out of this “comfortable box”. You must break through the barricades with your chest.

Motivation techniques

At the very beginning, it is necessary to determine the true reason for the desire to get rid of excess weight. Dreams of a slim figure for the beach season are often not a sufficient incentive to lose weight.

The right motivation will strengthen the desire to work on your figure and improve. The best examples of motivation are described below.

Change yourself and your life

Changes concern not only the appearance, but also the mental state of a person.

Stress and dissatisfaction with your own life decrease after physical activity.

By reviewing your diet and becoming more physically active, you can change your life for the better.

Confirm yourself in your appearance

All women have different body types, but fashion and beauty standards set the parameters of a common ideal.

The desire for a beautiful figure and insecurity about your appearance can be used as motivation to lose weight.

Build willpower

For some women, a challenge: “Can you lose weight?” is enough to start actively working on yourself. When you achieve a goal, pride appears - I did it! Not wanting to be disappointed in your abilities is a great incentive.

But at the same time, you need to be prepared for the fact that one emotional decision will not transform your figure. Therefore, initially you should tune in to regular training and go on a diet.

Set realistic goals

Motivation must be realistic and achievable . A sudden transition to a new regime is stressful for the body, so changes should be introduced gradually, carefully monitoring your reaction. The desire to lose 8-10 kg in 2 weeks is quite difficult to achieve. After the allotted time, the result will not be noticeable, and any remaining motivation will disappear.

It is important not to rush and set feasible goals. For example, if you reduce your diet by 500 kcal per day, you will lose up to 500 grams of excess weight in a week.

Make a weight loss plan

A clear plan written down on paper will help save time and effort, and also become an excellent motivation. It must include training and approximate nutrition.

To create an effective weight loss plan, it is recommended:

Set deadlines. By following a diet and exercise, you can lose up to 1-1.5 kg per week. Therefore, you should not plan that you can lose 15 kilograms in a month.
Distribute the number of meals. Even if the bulk of the day is spent at work, eating 4-5 times a day is quite realistic.
Think over a nutrition plan. To do this, you need to create a menu for the week, and then adjust it if necessary. Thanks to this, you can save money to reward yourself.
Develop a training plan. Without exercise, you won't be able to move the weight.

Write an exercise blog

Any records of how work is progressing on a figure allow you to see the results and make changes if necessary.

To count the calories you eat and the amount of exercise you do, it is recommended to keep a separate notebook or write a blog on the Internet that your acquaintances and friends will see.

This will be a new incentive. At the same time, it is important to be honest with yourself and point out missed workouts and extra calories eaten.

Think over a system of punishments and rewards

Compliance with proper nutrition and exercise regimen will have to be encouraged daily. Otherwise, there is a possibility that you will not last even a week in this mode. To complete all planned tasks, it is recommended to create a table in which points will be assigned for the actions performed. For compliance with the daily plan (reducing calories eaten, increasing sets of exercises) 10 points are awarded. You must get 70 points in a week, which means you will receive a promotion, otherwise a fine will follow.

This system is a kind of game that is a good incentive. The main thing is to find effective rewards and punishments.

The following may be incentives:

buying things (clothing or jewelry);
going to a restaurant with a friend;
visiting a beauty salon or cinema.

For each “correctly” spent day, you can put a certain amount of money into a piggy bank, and then spend it on yourself.

Rewarding with sweets is not the right method. It is allowed to be used no more than once every 2-3 weeks.

Punishment options:

arrange additional training;
do not buy anything for yourself for a certain amount of time;
give part of your money to relatives and friends;
clean the apartment.

You can add extra points for each “extra” approach of any exercise. This effective method will be an effective stimulation for increasing the load. Comparison of weekly achievements will clearly show the results of working on yourself.

Place old photographs and favorite clothes in prominent places

Old photos of yourself with a slimmer figure or favorite clothes that are several sizes smaller than your current ones are quite strong motivation. They will inspire confidence that losing weight is possible, because your figure was once much slimmer. If you have neither one nor the other, you can buy any clothes that you really like, but 1-2 sizes smaller. It will be an incentive and reward for the work performed.

Tell others about your plans

The process of losing weight is difficult both physically and psychologically. Therefore, by telling your loved ones about your intentions, you can count on their support. They will be interested in achievements and point out shortcomings in the diet.

Perhaps someone will want to join, and the process of losing weight will become more enjoyable.

Think and act positively

The process of losing weight should be accompanied by positive thoughts. Before you start losing weight, you need to change your general attitude. Stress negatively affects the adequacy of one’s perception of one’s figure and appearance. Therefore, it is recommended to calm down, assess all your shortcomings without panic and formulate an action plan.

A positive attitude allows you to believe in yourself and see things through to the end. To maintain this state, it is recommended to engage in meditation to find attractive sides in yourself.

Keep the pace right

To successfully lose weight, you need to choose the right pace. The secret is that you need to listen to your body and not overload it. This applies to both exercise and diet. A sudden transition to intense training or unusual nutrition is stressful for the body. The decision to run 10 km from Monday is not correct. Even if a woman can overcome such an obstacle, the next day it will be difficult for her to get out of bed.

It is recommended to perform the same amount of exercise for 1-2 weeks, then gradually increase the load.

Enjoy exercise

After training, adrenaline and dopamine are released, which improve your mood.

Even a little exercise gives you a good mood, so sport can be used as a safe antidepressant.

Choose high-quality sports equipment and beautiful clothes

Stylish equipment and beautiful sports uniforms promote sports activities.

Fashionable shorts or leggings, new comfortable sneakers, various devices (pedometer, heart rate monitor) will increase the desire to exercise.

Don't deprive yourself of your favorite foods

Eating right does not mean eating only vegetables and dry chicken breast. All necessary nutrients, as well as fats, must be supplied to the body daily. You should not suddenly give up your usual food - this has a negative impact on your physical and emotional state and can ultimately lead to a breakdown.

If it is difficult to choose a diet on your own, it is recommended to consult a specialist. It will help you calculate the required amount of calories, vitamins and minerals, including some of your favorite but not very healthy foods in your diet so as not to go crazy (if these include chips and high-calorie sweets, you will still have to give them up).

If you are constantly hungry, you can snack on nuts or dried fruits.

Have a positive attitude towards food

Dietary meals should bring pleasure, while satisfying all the body's needs. It is not recommended to say: “I’m on a diet, I can’t do this.” It would be more correct to say: “I choose different food.”

There are a large number of healthy dishes in the world. You just need to find new recipes and experiment, observing the required amount of calories.

Make a weekly photo report

Photos visualize the results. It is recommended to photograph yourself in the same pose on the same day of the week. A signature with weight and other parameters (waist and hips) is an additional incentive. Such photos can be posted on the Internet to get support from friends.

Create new healthy habits

A healthy lifestyle should become a daily habit. To develop it, it is recommended to immerse yourself in this topic, study new information, experiment with food (try vegetarianism or include a new healthy product in your diet).

To diversify your workouts, you can sign up for sports dancing or the pool.

Don't give up

It must be remembered that weight loss happens to everyone. The main thing is to continue training and put in the effort.

In moments of despair, you need to remember the results achieved: this will help force yourself to move on.

Keep a log of achievements

You can record all your achievements in a blog or a regular notebook.

These could be changed parameters or new sports victories: for example, if you managed to run 2 km not in 16 minutes, but in 14, or eat less than the planned calories.

Get rid of oversized items

Parting with old things is the strongest motivation to continue training and eating right. Large items can be sold at a second-hand store, donated to charity, or simply thrown away.

Advice from psychologists: buy a beautiful dress one size smaller and try to lose weight in order to wear it.

Visualize your new image

To motivate yourself to perform the necessary actions at home, it is recommended to visualize yourself as you want to become.

You need to often imagine yourself more slender and graceful, and also think about how losing weight will beneficially affect your quality of life.

Make a list of advantages

Before you begin the process of losing weight, it is recommended to determine the advantages of a slim figure. All the positive aspects of the life of slim people should be written down on a piece of paper and placed on the refrigerator.

Every time you want to snack, it is recommended to read this list: it will help discourage the desire to eat.

Change image

Advice from psychologists: visit a beauty salon, change your hair color or hairstyle, get a manicure or pedicure.

Such transformations strengthen the incentive to change.

Communicate with like-minded people

If someone you know wants to lose weight, it will be easier to do it together. You can share achievements and support each other during periods of lack of results.

If there are no such people in your immediate circle, you can always find them on the Internet, on special forums.

Find a motivational slogan

It is recommended to make a selection of quotes that increase motivation to move forward. Stimuli can be recorded and put on a screensaver on your phone or computer.

Minimize stress

Stressful situations should be avoided, as increased production of adrenaline increases appetite. It is necessary to surround yourself with positivity - watch comedies, various humorous programs. Walking in the fresh air also has a positive effect on your internal state.

People who spoil the mood should be avoided.

Let go of thoughts about excess weight

If a woman constantly thinks about how to lose extra pounds, this thought becomes obsessive, often blocking weight loss or leading to anorexia.

It is important to learn not to think about extra pounds, but to learn to love yourself and increase self-esteem.

Losing weight is a long process, so it is recommended to prepare yourself psychologically for long-term work.

What's stopping you?

The only thing that can stop you is in your head. You can reach new heights, don't be afraid of temporary discomfort when moving to a level you haven't reached before. Rather, welcome this discomfort as a sign of growth and progress. Understand that significant achievements do not come easy. Your efforts will be rewarded.

Getting out of this comfort zone is a struggle that many will never emerge victorious from. This fight is rarely fought alone. This is why most people never achieve significant results even with a good weight loss program.

And the possibilities are truly amazing. You have undoubtedly observed or heard stories of people who were able to change their lives. These people realized this. They realized that they were fighting a very difficult battle. They acknowledged their past weaknesses and decided to take action to change. They pursued their goal with constant incredible effort, constantly pushing themselves to new heights.

What is motivation and what is goal?

Motivation is a conscious and accepted strong desire, supported by emotions and images. In other words, a motive is “to want strongly” , it is an impulse that dominates and subjugates your weaknesses, mobilizes your will at the level of the subcortex of the brain. For example, you were invited by your friends to a cafe to eat cakes. You really want to chat with your friends and eat a wonderful dessert, but you say a firm “no” without really thinking about it - you are losing weight.

A goal is a result that you decide to achieve. Goals can be intermediate (tactical) or final. Let's say your motivation is a slim figure and increasing your chances of getting married, and your ultimate goal is to lose 14 kilograms for this, but first try to get rid of 5 kilograms.

Source of inspiration

These stories are so inspiring because their characters not only accomplished significant things, they ultimately discovered a new and better life. They have found true happiness that doesn't come from diet pills, ab rollers or plastic surgery. It comes from the heart, from something special that is somewhere in the depths of your soul, which manifests itself when you change your life.

Of course, you can change your life, and one of these inspiring stories can be dedicated to you. You can become an inspiration to the people around you. Inspiration for your friends and family. More importantly, you will inspire yourself. This is the main motivation for losing weight; photos of your changed figure will move you forward.

When it comes to the daily decisions you'll make during your fat loss journey, think about what's along the way. Think about what will make you truly happy. Then ask yourself whether the short-term pleasure of eating a cake or skipping a workout is worth the sacrifice of long-term happiness.

Break out of your comfort zone and enjoy every minute of it. This is a giant step towards your true happiness.

Motivation #4 - Self-confidence

Low self-esteem and self-doubt are a common companion for overweight people. The inability to lose weight and bring your body back to normal becomes a psychological problem. This condition can greatly affect your mood and even develop into depression.

Overweight people often feel guilty. It seems to them that they cannot lose weight due to weak willpower and laziness. They lose confidence. Their opinion of themselves and their capabilities decreases.

My attempts to lose weight were unsuccessful, which means I have a weak character. This is how most fat people think about themselves. Self-esteem decreases, and along with it the desire to understand the problem disappears. Obese people withdraw into themselves and suffer greatly from this.

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Many people believe that when they lose weight, they will be happier. This is not entirely true. It all depends on the individual, the person’s internal attitudes. Therefore, it is important not only to engage in the process of losing weight, but also to engage in self-development, personal and spiritual growth.

Gaining self-confidence, becoming happier and improving the quality of your life will be a good motivation for people who are thinking about their future life.

About the dangers of excess weight

Excess weight and health

Losing weight lacks powerful motivation. Human health is the best call to action. Excess weight affects the condition of the body. Being overweight brings a bunch of diseases.

The list of diseases includes:

diabetes,
heart and vascular diseases,
diseases of the musculoskeletal system,
difficulty breathing,
shortness of breath.

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Being overweight increases the risk of heart attacks and strokes. Exceeding the norm by even 10% can lead to problems with the heart and blood vessels. Those who are overweight must put up with pain and aching bones. The skeleton cannot withstand increased load. An overweight person carries around a heavy weight of excess fat. Losing weight will help you get rid of heaviness. If motivation is not enough, the girl must realize that by getting rid of excess weight, she will protect herself from a bunch of diseases. Walking will become much easier. The woman will fly, enjoying the airiness. The burden of excess weight will be a thing of the past.

We recommend an article that describes how to calculate body mass index.

Excess weight and personal life

A girl with a beautiful figure will quickly find a man. Guys love with their eyes. Representatives of the stronger sex pay attention to the inner world and beauty of the soul after meeting. A man will not approach a girl who is not able to please his eyes with beauty. Fatness repels, relegates to the category of friends or causes ridicule.

Men prefer thin girls due to the following reasons:

being overweight is ugly
completeness is an indicator of laziness,
plump girls are more likely to be depressed
those with a thick figure are probably sick,
walking with a panting and sweating woman is unromantic.

Owners of a thick figure reassure themselves that lovers of a curvy body will definitely meet them and offer their hand and heart. Some men love chubby girls. However, the vast majority prefer the traditional figure.

Note! Scientists have proven that a woman's waist size affects men's erection. In slender girls, partners are less likely to encounter problems with potency. Experts explain the phenomenon by saying that men, on a subconscious level, associate excess weight with an increased likelihood of developing diseases and passing them on to children.

Another reason why plump girls are less attractive to men than slender ones is that excess weight indicates mental ill-being of the fair sex. It's no secret that appetite increases greatly during depression.

Excess weight and a successful career

When thinking about how to force herself to lose weight, a girl should also remember about work. A prestigious organization requires not only the skills and abilities to cope with the entrusted work, but also a presentable appearance. During the interview, the employer examines not only the resume, but also evaluates the candidate herself. Excess weight can work against a girl.

Note! HR department workers claim that there is no division by weight; other things being equal, the slender applicant will be selected.

Having met with a complete applicant, the employer will probably refuse. When you see a buxom candidate, you get the impression that the person does not have self-discipline and is not able to control himself. An opinion arises that the applicant has laziness, complexes and lack of willpower.

If a woman is overweight, she should forget about the following professions:

model,
secretary,
stewardess.

When a position involves representing a company and communicating with clients, employers make strict demands and openly reject a complete applicant, even if he fits all the criteria.

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Psychological tricks for successful weight loss

Often, after losing weight, a woman returns to her usual eating behavior and gains extra pounds again. This is due to the fact that her psychological problem, which leads to overeating, has not been resolved.

Determine the root of evil

Follow the principles of weight loss psychology - determine what exactly pushes you to gluttony. If necessary, consult a psychologist.

Look for incentive

Motivation is equally important for successful weight loss. Determine your ultimate goal - why you need to lose excess weight. Examples:

It perfectly stimulates the desire to be healthy and look younger. After all, obesity is the cause of a large number of diseases.
The desire to attract the attention of the opposite sex. Bring back the old passion into your current relationship.
Love for yourself and your body, the desire to be in harmony with yourself.
Career advancement.

Preparation

Having decided on the motive, begin the proper preparation for losing weight. You must clearly understand that this is your desire, and not something imposed from the outside. Do not consider diet and exercise as torture. Enjoy food and exercise.

Make an action plan - decide on a new diet. Choose a set of simple physical exercises.

Take action

Don’t put off changes until the beginning of the week, month, or year. This is a dead end path. If you are ready, immediately begin active actions.

Maintain your motivation - read books, communicate on thematic forums or groups on social networks. If you're inspired, check out the before and after photos. They give understanding that achieving results is possible.

Learn to distinguish the feeling of hunger from thirst or the desire to binge experience. If you want to eat, drink water or green tea.

Keep yourself busy with pleasant things, fill your life with positive emotions. Then you will be less and less likely to feel the desire to eat away boredom or anxiety.

Don't beat yourself up over breakdowns. Everyone can make a mistake. Try to find a reason why you did this. Refuse for a while to communicate with those who do not believe in your success or insist that you do not need changes.

To help you get started, set small goals for yourself. For example, three days without sweets or fast food, and do morning exercises for a week.

Tips and tricks

Stop trying your best. If you feel that your motivation to lose weight is fading, then allow yourself a short break for 1-2 days. At this time, do not burden yourself with training and allow yourself to enjoy some delicious food.

Before going on a diet or reducing the amount of food you eat, get your hormones tested and talk to your doctor about your health.

Stop sitting all the time! 65% of people sit for 20 hours a day, which negatively affects their figure. Get into good habits: talk on the phone while standing, never sit on public transport. Get up from your desk to walk more often.

Join Overeaters Anonymous. There you will gain a lot of experience, new friends and like-minded people. This is a free community of people who use the 12 step program. They have "live groups" in most major cities. For the rest - groups on Skype, chats for communication and mutual assistance.

Focus on yourself when choosing a plan

Some people work 12-hour shifts and don’t even remember about food during them. It is unlikely that he will be directly pleased by the need to eat fractionally, constantly set timers, and rush to the utility room to chew from a container while working. But on the weekend this person sits at home and calmly eats his fractional meals. What will suit him? No, no need to shout about discipline. Something like the 5/2 diet or intermittent fasting will suit him. Yes, eat when you can, and refuse food at times when you don’t have time for it. Three meals a day will also work. And it requires a high-fat diet, therefore, it is better to choose keto rather than classic low-carb.

This is how you should think when choosing something for yourself from working diets. It's exactly the same with sports. It is unlikely that anyone will travel across the city to the only normal CrossFit gym if this person works. But he will go to a regular rocking chair, because it is in the courtyard of the house. But the young mother will not go there, since there is no one to leave the child with. It’s really better for her to lose weight with an online trainer and a set of weights and fitness bands than to whine about missed opportunities and quietly hate the baby.

Mood from Sytin

Sytin’s attitude allows you to remove psychological barriers, heal and rejuvenate the body. And in order to achieve a positive result in losing weight, it is important to ensure that thoughts do not diverge from actions. Academician Georgy Sytin developed a scheme of psychological attitudes and tried the method on himself.

Sytin’s moods are pronounced in a spiritual rhythm, giving a signal to the brain to perform certain tasks:

I have a strong will, I go to victory;
I can do everything, I can and I’m not afraid of anything;
I have strong self-control, I know how to eat food correctly in order to lose extra pounds;
I am clearly aware of the needs of my body;
I know where to get energy to perform physical exercises;
I am ready to re-evaluate my principles of life, which will lead me to the desired goal - to lose 5 (10) kg.

Each phrase should have a positive charge. You can find moods on the Internet or come up with them yourself. It is recommended to read phrases in active motion, without doubting their strength and effect. Sytin’s audio mindset for weight loss allows you to acquire the desired shape in 7-10 days.

You can listen to the recording while working out on exercise equipment, while going for a morning jog, or while sitting at the computer. Give 100% of your attention to each saying, focusing on every word.