There are many well-known methods and ways to get rid of excess weight, but in the absence of motivation they will not be able to help. Every day you have to make a lot of effort to lose weight, so the main component of success on the way to achieving your goal will be the right motivation and a positive attitude.
Motivational techniques at the initial stage
The first step to losing excess weight is self-analysis. You should point out for yourself the main reasons why you wanted to get your body in shape. The desire for change, the development of willpower, health benefits, increased self-esteem - for each, a certain factor will serve as a motivation.
At this stage, it is important to determine the final desired result. The desire to lose weight for the summer season is not enough motivation. It is designed for a short period of time and is unlikely to lead to success. Finding the strength to exercise and diet every day will take some serious motivation.
Changing yourself and your life
Very often, excess weight appears in those who are dissatisfied with their lives. An unloved job, the absence of a significant other, fear of failure or lack of success, inner weakness of character - all this forces you to hide your fears under a dense shell of excess weight.
It is necessary to show determination and get rid of unnecessary stress. The objective will be the following:Changing your outer self is the beginning of changing your entire life. The strong desire to change your life for the better will be the strongest motivation that will not allow you to give up halfway.
Health promotion
The final result will depend on your personal awareness of the importance of your health.
A person who is overweight condemns himself to health problems in advance:
- problem with the functioning of internal organs,
- stagnant processes,
- metabolic disease,
- great load on the joints.
It is necessary to realize that health will depend on nutrition and the richness of the daily menu.
Taking care of your health will no longer allow you to overeat, just as it will not allow you to starve yourself on your way to weight loss. Great feeling, lightness in the body, good immunity - all this can be achieved if you exercise and watch your diet. This is a powerful motivator that will help you not give up.
Self-affirmation in your appearance
Motivation to lose weight every day is not just a photo of a model with ideal parameters on the refrigerator door. You should make an inner, informed decision that only willpower and daily work can lead to a positive result.An adequate assessment of your figure is what you need to do in the first place.
Having identified the main shortcomings and imperfections, you can safely begin to lose weight. In this case, uncertainty about your attractiveness will only be beneficial: it will give you strength every time you want to remain yourself. Existing complexes should also be directed in the right direction and remember that proper, uniform weight loss will help you get rid of them.
Cultivating willpower
Losing weight requires a lot of dedication, so you should be prepared to work long and hard. At some point, you might want to give up and feel sorry for yourself. It is at this stagethe inner self must be challenged: "Can you achieve your ideal parameters? "
Every day willpower will be strengthened and self-satisfaction will appear from the results achieved. Reluctance to disappoint yourself will awaken a certain passion, which will be followed by actions to achieve the goal - sports activities, proper balanced diet, absence of bad habits.
Setting realistic goals
The right step in the initial stage of changing your figure would be to really assess the condition of your body and set realistic goals. Each body will react differently to a sudden change in its usual diet, to which exercise will be added, and this must also be taken into account. Perhaps the weight will remain in one place and there will be no noticeable changes in shape.
Any weight loss process will be individual, so you should listen to your body. Many tips on how to lose 15 kg in 2 weeks are nothing more than a trick.You should not expect immediate results; you need to make certain efforts every day to achieve your goal.and adequately assess your capabilities.
Write an exercise blog
The motivation to lose weight every day is a visual assessment of the current changes in your figure. It is often quite difficult to notice the presence of results and evaluate them when you look at yourself in the mirror after each exercise. Keeping records of your body measurements will allow you to make adjustments to your weight loss process and compare results.
To keep track of your diet, it is recommended that you keep a calorie diary where you can also enter your exercise schedule. Creating a personal blog will allow you not only to visually evaluate your results, but also to share your successes with others. Sometimes encouragement from others and evaluation from others, especially positive ones, can become one of the main motivators.
Consider a system of punishment and rewards
A personalized system of rewards and punishments will help you keep yourself in good shape every day. The whole process of losing weight will turn into a kind of completion of work, where there will be time for praise and manifestation of the toughness of character.
It is very important to establish meaningful punishments and rewards:
| Offers | Punishments |
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You can also use a monetization method where you reward yourself by putting money into a piggy bank to buy a highly desired item. As a punishment, the money for the purchase is not tied up, thus increasing the time to collect the required amount and make the desired purchase.
Old photos and favorite clothes – in prominent places
Every person has at least a few photos of beautiful clothes that were taken before problems with excess weight arose. Among the photos, you should choose some of your favorites and hang them in prominent places. Every time an image catches your eye, your inner strength to continue on the right path to weight loss will increase.
The picture will once again prove that nothing is unrealistic and everything can be achieved with hard work. Your favorite clothes, several sizes smaller, that once flattered your figure, will also become an additional motivation to carry out your plans. One of the goals may be a strong desire to wear a beautiful outfit again and not hide the body with shapeless clothes.
Tell everyone about your plans
When you lose inner energy and lack strength, the best support can be the encouraging words of loved ones. Therefore, it is worth talking about your plans and goals to get rid of excess weight. You should mention this to people you trust and are sure they won't make fun of you in the future.
Close people will periodically be interested in current affairs, notice positive changes and help control their desires regarding the consumption of harmful and wrong foods. You can also choose a person from your close circle who also wants to change their figure.Overcoming difficulties together will unite and help achieve your goal.
Think and act positively
A positive attitude is one of the fundamental rules. Gloomy thoughts about the fact that it will not be possible to achieve ideal parameters for yourself will not lead to good results. Such thoughts can lower your self-esteem even more and completely invalidate your own abilities.
In the process of losing weight, stress will be the biggest enemy and cause stagnation in the body.That is why you should calm down and think in a positive mood, perceiving yourself in your current state and thinking about how you can transform perfectly in the future.
Motivation to stick to your diet and exercise plan
The motivation to lose weight every day will give you strength for further work. Adhering to the rules of healthy eating and sports training is not an easy task. This is a day job that requires some motivation.
A table of points at which each action will be evaluated will allow you to clearly visualize personal investments in daily work on yourself:
- If all the points that should have been completed during the day are met, the maximum number of points will be awarded.
- You can earn 1 point for each exercise.
- For a dish that corresponds to the calculated calorie content, assign 2 points.
Over the course of a week, points will be collected, and if the final result does not reach the maximum possible, then it is worth imposing a small punishment. To earn points, you can use a reward system, where each additional action aimed at losing excess weight will add points.
The right rhythm is the key to weight loss
Performing the workout with the correct function is the key to consistent, sustainable weight loss. When drawing up a training program, you should take into account the actual capabilities and avoid performing exercises to the point of exhaustion. The body will perceive unexpected loads and changes in diet as a stressful situation.
It will take some time to get used to a new lifestyle, so the pace should be measured. If you exercise vigorously, your muscles may be sore the next morning and your health may deteriorate. At this stage, there may be a desire not to finish the work started.
The load should be increased after the body gets used to the previous training program.
The same goes for maintaining a diet. Excessive calorie reduction will not benefit the body, it can lead to the development of stagnant processes and significantly worsen the psycho-emotional mood.The main rule is to follow the regime at a measured and comfortable pace for the body.
Exercise for fun
Exercise can improve your mood, although at first glance it may be hard to believe. If your body is not used to exercise before losing weight, then it is very important to introduce physical exercise gradually. This could be morning exercises or an active walk in the fresh air.
To lose weight, it is very important to increase the load after the body gets used to the previous exercises. You should not take sports as a punishment for being overweight. The motivation for each day is a positive attitude and internal admiration for yourself after training.
Good equipment and sports clothes for training
Buying new things is always exciting and enjoyable. Before you start training, you will have the opportunity to choose a sports outfit that will match your favorite color scheme and style. New things will boost your positive attitude and you will definitely want to try them.
In addition to sportswear and a new pair of shoes, you can buy additional accessories:
- pedometer;
- heart rate monitoring;
- sports equipment for sports at home.
- educational equipment.
During training, new things will definitely please you and create a positive mood.
"Yes! "- favorite food, but within reasonable limits
Switching to the right diet and changing eating habits is not easy for everyone. It is worth remembering that the diet should not be too strict - it should be as balanced as possible. Therefore, you should not immediately give up everything in favor of vegetables and fruits.
A complete ban on your favorite foods is almost guaranteed to lead to collapse and weight loss efforts will not lead to results.
To create a menu, you can contact an expert who will help you create a balanced diet and fill it with not only healthy, but also tasty foods. Counting calories consumed throughout the day will provide additional assistance. This approach will allow you to make the right choice in favor of healthy foods that have a lower calorie content.
Positive attitude towards dieting
The motivation to lose weight every day is to have a positive attitude about nutrition. Don't think that healthy food is tasteless and monotonous. There are many recipes based on the rules of healthy eating: meat dishes, unusual desserts, delicious salads. Such food will not only benefit the body, but also allow you to enjoy the taste.
A complete ban and constant reminders to yourself that you must follow a strict diet will lead to feelings of inferiority. For thisyou need to change your attitude towards foodand remember that healthy eating is tasty, healthy and varied.
Motivation to lose weight every day: maintaining results
It is better to consolidate personal results and achievements not only in memory, but also in a weight loss diary.
To do this, you can keep a special notebook in which weekly results will be recorded based on the changed parameters of your figure and weight. Noticing your achievements, there will be great motivation for productive work in the future. At the end of the month, the changes should be compared, as it is not always possible to achieve a visible result in a week.
Weekly photo report with achieved results
Another way to visually confirm that diet and exercise help in the fight against excess weight is photography. To do this, you can use a large mirror or ask a loved one to take a picture. It is recommended to take photos from different angles - this will allow you to adequately assess your body from the outside.
After a week of fruitful work on your body, you should repeat the process - take pictures in the same poses and at the same distance from the camera. An additional incentive will appear after comparing results with a difference of 1 or even 2 months.
Starting new healthy habits
At first glance, following the rules of a healthy lifestyle may seem boring. To get rid of such thoughts that can worsen the final results, you should create good habits. In nutrition, this could be improving culinary skills in preparing new dishes, vegetarianism or other areas.
To get a new habit in sports, you can't just go to the gym and do monotonous exercises. There are many areas in sports, so you can definitely find an interesting option. This can be dancing, aerobics, running on the field, swimming.
The more a person is interested in sports, the more interest will appear in the whole process of losing weight. It is not only healthy, but also fun.
Do not give up
Victory over laziness is victory over yourself. The principle of change is rooted in changing the perception of life. It is very important to act decisively, do not leave any attempt to lose weight at the initial stage. It must be understood that obtaining the favorite parameters of a figure is a complex, long process that requires daily effort from oneself.
A positive attitude is the main ingredient on the way to achieving the desired result.
In moments of bad mood and reluctance to work on yourself, it is worth remembering why you wanted to lose weight. In the absence of inner strength and loss of desire to achieve more, it is necessary to compare previous results and evaluate the work done. In most cases, even small changes in body parameters can push a person to strive further to achieve results.
Keeping a log of achievements
Keeping a notebook where a record of the work done and the parameters changed will serve as a clear example of the current results.
In your diary you can mark:
- Changes in body parameters.
- Changes in weight.
- Personal achievements in sports.
- Changes in daily diet.
An achievement journal can be intended not only for recording results, but also as an additional motivation. Pages can be differentiated with the best photos or images of people, the results of which are admirable.
Saying goodbye to big things
Body parameters will inevitably change for the better. The clothes used before will become uncomfortable and bulky. Getting rid of old clothes is another positive thing. It can be given to someone, thrown away or donated to charity. The thought of plus size clothing becoming redundant will definitely make you want to take further action.
Your own results are the best motivation for any person.
Without the right motivation, successfully achieving a goal is impossible - this will cause irritation and lead to your own self-torture. The motivation to lose weight will be a strong push every day to achieve your goals. A positive attitude, healthy habits, exercise and a balanced diet are the keys to success in the long journey of losing excess weight.