On the streets of the cities we increasingly see women with very curvy shapes. While their age was previously estimated to be 45+, more and more young girls under 30 are now suffering from the problem of being overweight. Poor nutrition and a sedentary lifestyle shape our appearance, sometimes more so than genetics.
Surprisingly, many young women often do not even think about seriously dealing with health and weight loss, they find it too difficult or, on the contrary, too easy: you just have to want to - and the fat will go away by itself. But that is not the case at all. And the sooner we start to control our weight, the easier it is for us to keep it at normal levels.
How do you motivate yourself to lose weight, what goals do you set, where do you start in order not to collapse and bring the matter to an end? After all, in order to make it the norm, it is important not only to lose weight, but also to maintain a low weight for a long time.
How not to start losing weight
Let's say you are serious about losing weight. Exercise and nutrition immediately come to mind. And then comes the cherished Monday when you start a new life, register in the gym, do without rolls, sweets, only eat vegetables and muesli without salt, torment yourself with daily physical exertion.
And then a couple of weeks go by, vacations happen - and you collapse. Because 1 piece of cake, 1 missed sports day won't change anything. "I'll do that later, " you think and take the second candy.
After such disturbances, the next time it is harder to train in the gym, I really want to feel sorry for myself in order to reduce the load. Then you skip a few more workouts, on some weekends you give them up completely to have a barbecue with friends in nature. Gradually the enthusiasm wanes, exercise is not enjoyable, it becomes a chore, it becomes more and more difficult to follow a diet, and the pounds lost in the first few weeks are returning.
This is the most rapidly decreasing scenario: Do sports and lose weight intensely with great enthusiasm and then get started. After that, few can start over.
To prevent this from happening, you need to gradually lose weight. It is forbidden to limit yourself to eating until you are unconscious and to exercise with the last of your strength. And the biggest key to success is having the right motivation! The focus should be less on food refusal than on sport and regular exercise.
Motivation is the most important key to success in losing weight
Now let's consider where the proper weight loss process begins, which can easily become your habit, lifestyle, and which does not require extreme exertion or undue restriction.
How do you motivate yourself to lose weight? There are a few simple guidelines for doing this:
- Recall the reason that gave you the idea to be overweight. For example, an ugly bulbous belly in your favorite dress, unsuccessful photos, a feeling of great inner discomfort against the background of thin friends. An important incentive can be the desire to please the opposite sex. Or are you waiting with horror for the start of the summer season and are you afraid of undressing on the beach?
- Now that the top reasons for losing weight are revealed, those extra pounds will make you feel very uncomfortable. Decide for yourself that you are going to start losing weight right now, forget about the mystical "next Monday"!
- Change your diet on this day, sport should become a daily compulsory activity! If you are interested in the nearest fitness centers in your area, buy a subscription to one of them.
- Throw all foods that seem useless, harmful, unhealthy from the refrigerator with no regrets. Let only your own logic guide you. In the future, as you expand your knowledge of proper nutrition, the habit of buying only healthy foods will become unconditional. After a few months of such a life, it will be hard to imagine how it was possible to eat what is now on the shelves of the refrigerator!
- Print out your ugliest photo and hang it next to a photo of the person with your dream figure. If you have an irresistible desire to eat something very high in calories, eat at night, check out these photos.
- Repeat to yourself: a delicious cake will only stay in your mouth for a few minutes and on your stomach for several weeks. Remember that 100 grams of candy is at least 30 minutes of intense physical activity!
- Make exercise an integral part of your life. In the beginning, you will force yourself to go to the gym by force. But if you don't give up you will overcome yourself, in a month or two it will be hard to imagine life without training!
- Start shopping for smaller, pretty dresses. Getting started is a great incentive!
- Deal with your conscience. Do not test your willpower. If all you want is unbearably sweet or unhealthy, eat it. Only such "weaknesses" should exceptionally rarely occur, for example as a reward for a longer exercise.
- Avoid rigid diets. The most important rule to be followed every day: "The number of calories ingested with food should be less than that in the gym. "
Exercise is the most important factor in successful weight loss
Exercise is not as important to people with a good metabolism and moderately active lifestyle as it is to people who are prone to obesity.
Normal daily activity for thin people is enough to restore energy balance. However, if you are already overweight, exercise should become a regular and compulsory activity, such as brushing your teeth.
If you are new to sports, it is best to train with a trainer for the first few months. He will tell you how to properly organize your day, write down proper physical activity and diet, and teach you how to use exercise equipment safely.
When you start exercising yourself, remember that any workout should start with a 10-minute warm-up on all muscles and end with tension and stretching.
Strength training is desirable in alternation with aerobic exercise in order to allow various muscle groups a 1-2 day break after strength training.
The most effective, energy-intensive exercises are considered interval training, cross-fit, complex sports activities in which all muscle groups are involved.
Every time exercise starts to annoy you, when you are fed up with exercise, think of your favorite dessert. This is one of the options for good intrinsic motivation. If you actively exercise, burn 600-900 kcal per workout, 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.
Proper nutrition when losing weight, active sport can look like this:
- In the morning - high-carbohydrate, high-calorie food. Prefer slow carbohydrates.
- Lunch: fruits, sweets, proteins.
- Lunch: protein and some fat.
- Before exercise - fast carbohydrates + high quality proteins.
- After exercise - protein food. Eliminate fats, quick carbohydrates.
You need to eat 4-5 times a day, avoiding snacks between meals, and be sure to eat before exercise.
Final recommendations
In order to increase motivation in losing weight, the most important thing is to see the first results. Usually they don't appear until 1. 5-2 months after the usual rhythm of life, and exercise becomes an integral part.
With some dietary restrictions, 3-4 weekly workouts initially, there will be no noticeable improvement. This time will be the most difficult. After all, I had to give up so much, it's so difficult and the result is zero. But if you hold out for the first few weeks, the kilograms will begin to melt away from the second month. Believe me, this will be the best motivation to continue this lifestyle!
Try to surround yourself with like-minded people, strong people who share the same goals. Together it is much easier to adhere to proper nutrition, to watch the training process.
Remember, having a positive attitude, craving, exercise, and maintaining a negative calorie balance are actually all you need to successfully tackle the problem of being overweight!