I wish I could lose weight and get the body of my dreams, right? And it seems that the algorithm has been known for a long time, and there is always a lot of information available on the Internet. Trouble, as they say, came from where we didn't expect it: our cunning brain resists changes in our usual lifestyle. Motivation - this simple word has become a real scourge of our time. Let's find out how you can motivate yourself to lose weight: effective methods, useful tips, inspirational phrases - all this awaits you in this article.
Types of motivation
The forewarned is the pre-armed! Before embarking on any big undertaking (and losing weight is quite a large and complex task), you need to "tighten your gear" and find out what this motivation really is. This is also important because it is easy to understand how you can influence yourselfBelow we will examine what types of motivations exist and how they can be used in connection with shedding excess pounds.
Positive
Positive motivation is the good old "carrot" method, when reaching a goal or progressing towards it is associated with pleasant emotions, and the desire to move forward is caused by the desire to accept the emotions. For example:
- by losing weight, you delight yourself with a big purchase that you have been putting off for a long time;
- family and friends encourage your progress, encourage and praise your successes;
- Once you've lost weight, you can take part in the competition you've been dreaming of for a long time.
This type of motivation works well for positive people who are not prone to excessive self-criticism, as well as for those who need to lose a few kilos, which in general life is already good.
Negative
Negative or negative motivation is the "bot" method. In this case, the main incentive is fear. For example:
- I'm so tired of being overweight that I don't want to look at myself in the mirror;
- going to the gym for fear of gaining/losing more weight;
- weight is a serious health hazard.
This type of motivation works best when you are faced with a choice: "do or die". It can be used when the issue is urgent and the goal must be achieved at all costs.
External
Extrinsic and intrinsic motivations are variants of positive and negative types that can occur in both. Extrinsic motivation is usually driven by another person, circumstances, and the circumstances around you. That is, something from the outside leads to the result.
Internal
Unlike extrinsic motivation, intrinsic motivation does not depend on surrounding factors – in this case, the driving force is within you. If you move to another country, another environment and other circumstances, the desire to lose weight remains in place.
How to deal with the fear of starting
Think you need some tough motivation because you're a big procrastinator? Sometimes the problem is not laziness at all, but a banal fear of starting something new. The brain always responds to lifestyle changes by worrying about our well-being. Therefore, any stress - for example, reducing portions, eliminating familiar foods from the diet, exhausting exercise - can prevent you from starting to lose weight, even if you think about it. Let's figure out what to do with it now.
Create a clear plan of action
Any goal, even the most global, is only hundreds, thousands or tens of thousands of small steps. We often don't notice this, so we don't even start - we simply can't even imagine how to move from the current point A to the cherished point B. Everything goes much easier if you carefully write down a list of your steps on paper or in notes on your smartphone - from an approximate diet to a training plan and activities to do in case of a breakdown (this is important).
Do not hurry
We often try to change ourselves once and for all, completely changing our usual rhythm and lifestyle. This naturally leads to a breakdown, because leaving the comfort zone is always stressful. To have enough strength and desire to achieve your cherished goal, start the journey slowly. Remember that the process of losing weight is a long journey and there is no need to rush it. Start by changing one bad habit, stick with it for a few weeks until it sticks, and then move on to the next.
Just do it
Thinking about the beginning of a new life is very exciting and pleasant. You can come up with an infinite variety of scenarios, develop a strategy, and be in doubt. . . Yes, you can even read articles about motivation! : ) Isn't it easier to just start? To take the first step, it is enough to at least lie in the direction of your dream. And in order for the first changes to occur, you need to grit your teeth and take a step - you will definitely succeed.
How losing weight improves your life
So, if you've finally decided to start the exciting process called "weight loss", it's time to understand why you need it. After all, we're all just chasing the goals we're passionate about, right? , which weight loss people dream of. Choose the ones closest to you!
Confidence
After losing weight, you will finally look in the mirror with the full feeling that you are handsome. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with it comes complete self-confidence. You will feel in control much more often. you will already know what you are capable of.
Health
Being overweight always brings many problems. And it's not just the huge strain on the joints, cardiovascular system and thyroid. Even if we are only talking about 5-7 extra kilos, your body will be grateful that you got rid of them. Together with the weight, skin problems caused by abundant sugar and fat disappear, digestion and metabolic processes improve, and the lightness of the stomach gives impetus and strength.
New perspectives
After achieving their goal, people begin to feel completely different than before. They enjoy life and discover more and more new things for themselves, whether it's a job you previously thought you were unfit for or a new hobby. Having achieved success in one area, you begin to believe in yourself and explore this world much more actively.
Important!Here's the bottom line that anyone looking for motivation to lose weight needs to understand: if someone needs the "magic bullet" to get started, which they keep putting off, it means they don't want to achieve the result yet strong enough (or in mindIt's not worth the effort. )
Everyone has their own list of "wishes" that are currently unattainable due to excess weight. After losing weight, you will not only gain self-confidence and good health, but you will also be able to try a new way of life: you will start wearing clothes that were not available before, you will be able to go to the beach and pool without being disturbed, will be an example and inspiration for others. And how many successful nutritionists and fitness trainers once started their own weight loss!
What are the consequences of postponing the "new life"?
Time is running
Do you think you will always have time to lose weight? Do you promise yourself to start every week on Monday? But in the meantime, the days of your precious life fly by - the only one, by the way. Think about where you could be now if you had gone on the road last year without any excuses. Do you want to experience the same disappointment a year from now? If not, the choice is yours.
Metabolism deteriorates
Every year it becomes more and more difficult for the average person to lose weight - that's a fact. Metabolic processes slow down, habits take root, everyday life becomes more stressful. As you get older, it's not so easy to "move" your muscles. Don't forget that while you're postponing the path to a healthy lifestyle, you're naturally digging yourself a deep hole and moving further away from your goal.
The dream is getting further and further away
Sociologists have noticed an interesting fact: if a guy does not approach a girl he likes within the first 30 seconds after noticing her, there is a high probability that he will never meet her again. If there is not enough impulse, more and more excuses and doubts appear. But it works not only for girls - it is easiest to achieve the goal from the first thought. How long have you been putting off losing weight since you first thought about it? Every day you get further and further away from your dreams. And the probability that it will be successful tomorrow will be less than it is now.
The main secret of self-motivation
It's time to discover the main secret to weight loss motivation that works for both women and men. The thing is, it doesn't help you lose weight at all. Or not: it works quite well, but its lifespan does not exceed a few weeks. And you can appreciate the first results of healthy weight loss after one month at the earliest. You know what I mean?
If you are still looking for motivation to lose weight every day, give up on this idea and work on your willpower. Make discipline and habit your new best friends. No amount of "external" motivation will work if you don't change your consciousness. And all you need is persistence and time.
But don't rush to get upset: the motivation of girls, boys, children and adults to lose weight is not a myth at all. It exists and even works well if you use it as a first push towards your goal. Below I will tell you in more detail how you can motivate yourself to lose weight with the advice of psychologists, and in return promise yourself that you will not postpone your dream any longer.
Where to find motivation to lose weight: 5 effective methods
Surround yourself with the subject of weight loss from all sides
Do you know which foreign word learning method teachers consider to be one of the most effective? All you have to do is write them on light paper or pictures and place them all over the apartment: in the refrigerator, in the bedroom, on the screen protector of the phone. The more often your eyes meet these words, the more familiar they become to you and the faster your brain remembers them.
It's the same here. You need to make sure that the theme of a healthy lifestyle, good nutrition and weight loss accompany you throughout the day. Subscribe to thematic groups on social media. networks, find like-minded people, listen to topical podcasts and watch videos on that topic. You will not notice how your brain begins to perceive the new lifestyle as the norm.
Set a clear goal
It is impossible to walk along a thorny, long road without burning eyes. You must have a passionate desire to reach your goal, and for that you must understand what you are striving for. Without a clear, specific and measurable goal, it will be very difficult to force yourself to lose weight, and all motivation will be ineffective. Here are some tips on how to best set your goal:
- more details - think over all the conditions of the final result;
- do not forget that the goal must be realistic and achievable;
- set a clear deadline by which you need to reach your goal.
Reward yourself for your achievements
Achieving your goal becomes much easier if there is a valuable prize waiting for you at the end. Think about that big purchase or elusive thing you're dreaming of - this will be a great incentive to stick with your diet and get closer to your goal. As long as the weight loss process continues, you will have time to save money for your dreams.
Look for role models in your environment
One of the best motivations is weight loss examples from your acquaintances and friends. Find someone in your circle who has already traveled this path and find out from them how they managed it. If this is your close friend, then you can consult him on various issues and get useful life hacks. And his example, like no one else, will prove to you that changing your life is very possible.
Fall in love
Hormones can do wonders, make us indifferent to junk food and make us want to change to become a better version of ourselves. Falling in love on command is of course impossible. But nothing prevents him from being in society a little more often, devoting time to pleasant acquaintances and communication with girls. Even if you don't meet your love right now, if you become more active, you will meet many girls, which can motivate you to lose weight.
Quotes from famous people for self motivation
- "There is nothing better than living life in order to become better. "Socrates
- "The road to a thousand pounds starts with a hamburger. "Chris O'Brien
- "If you don't give your body the best, you're just robbing yourself. " Julius Erving
- "When you feel like giving up, remember why you stuck it out before. " Jared Leto
- "At the end of the day, your health is your responsibility. " Jillian Michaels
Motivational expressions
- "Strength is not something you can do. There is strength in overcoming what you previously thought you couldn't.
- "Losing extra pounds doesn't start in the gym. It all starts with your thoughts. "
- "You'll thank yourself in three months. "
- "Excuses don't burn calories. "
- "You don't have to go fast, you just have to go. "
- "The question is not whether you can. And when you do. "
- "You didn't put on extra pounds in a day; And you won't lose it in a day. Be patient".
- "Taking care of my health today gives me the best hope for tomorrow. "
- "When you feel like quitting, think about why you started. "
- "Success is the sum of small efforts repeated day by day. "
How to make sure your motivation doesn't disappear
As mentioned earlier, the main secret of motivation to lose weight (as with everything else) is that the duration is calculated in a few days. It's not hard to get excited about an idea - difficulties arise when you're used to the new way of life and it starts to bore you. There are a few lifelong tricks that can help you stay pain-free in your fitness routine.
Record the results
Keep a record of your results, recording measurements, weight and other results. And of course, don't forget to measure your parameters and step on the scale at least once a week. Even if you don't see results now, in the future thanks to such detailed reports, you'll immediately notice progress and be able to make improvements along the way.
Take photos and videos
The kilograms on the scale do not always show a clear picture of what is happening - the weight can "jump" due to edema, undigested food and even simply increased muscle mass (which is much heavier than adipose tissue). In this case, regular photography of your bodyit will be an excellent motivation to continue losing weight.
Eat cheat meals
Cheat food (from the English word cheat food) is a special day during which you relax and eat little by little something that is forbidden on weekdays. Cheat meals are both psychologically and physically beneficial, so be sure to include them in your weight loss schedule. Determine the regularity of such days yourself: on average, cheat meals are held 1-2 times a month.
Don't blame yourself for moments of weakness
Prepare in advance for failure - only in this case it will not prevent you from moving forward. Do not punish yourself by "working off" extra calories, and especially do not think that all is lost. If a breakdown occurs, analyze what the problem was (most often it happens when you were too hungry and a "forbidden" object caught your eye, but there are other reasons as well) and draw a conclusion for the future.
Important!Losing weight is never linear – it's a very long, bumpy road full of unexpected situations. If you're ready for this, nothing will sway you from your route.
Remember why you are doing this
Keep reminding yourself of three things:
- when did you decide to start;
- what are you up to;
- what are you running from
Motivational sentences, quotes, examples, life hacks are just "food" for the brain. The real effect comes only from willpower and the formed habit. Keep this in mind and don't rush to find new inspiration as soon as the motivational effect wears off. Nurture andstrengthen your character and remember that you are capable of much more than you think!