I wish I could lose weight and have the body of my dreams, right? And it seems that the algorithm has been known for a long time, and a lot of information is always available through the Internet. Trouble, as they say, came from an unexpected place: our cunning brain resists changes in our usual lifestyle. Motivation - this simple word has become a real scourge of our time. Let's figure out how to motivate yourself to lose weight: effective methods, useful tips, inspirational phrases - all this awaits you in this article.
Types of motivation
Forewarned! Before starting any big work (and losing weight is quite a voluminous and complex task), you need to "harden your equipment" and understand what this motivation really is. This is also important because you can easily understand how you will influence yourself. Below we will consider what types of motivation exist and how they can be used in the context of losing extra pounds.
Positive
Positive motivation is the good old "root" way, achieving or progressing toward a goal is associated with good emotions, and your desire to move forward stems from the desire to receive those emotions. For example:
- lose weight, you will please yourself with a big purchase that you have been putting off for a long time;
- family and friends encourage your progress, encourage and praise you for your success;
- After losing weight, you will be able to participate in the competition you have long dreamed of.
This kind 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 small amount of weight when life is already good.
Negative
Negative or negative motivation is the "stick" method. In this case, your primary stimulus 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 becomes a serious threat to health.
This kind of motivation works when you are faced with the best choice: "do it or die. "It can be used when the issue is urgent and the goal must be achieved at any cost.
Foreign
Extrinsic and intrinsic motivations are positive and negative types that can occur in both. Behind external motivation is usually another person, circumstances, and circumstances surrounding you. That is, something from the outside leads to the result.
Internal
Unlike extrinsic motivation, intrinsic motivation does not depend on external factors - in this case, the driving force is within you. If you move to another country, another environment and other conditions, your desire to lose weight will remain in place.
How to deal with the fear of starting
Do you think you need some tough motivation because you're a huge procrastinator? Sometimes the problem is not laziness at all, but the fear of starting something new. The brain is always concerned about our well-being and reacts to changes in lifestyle. Therefore, any stress - for example, cutting portions, removing familiar foods from the diet, exhausting exercise - can prevent you from starting to lose weight even with simple thoughts about it. Now let's figure out what to do about it.
Make a clear plan of action
Any, even the most global, goal is just hundreds, thousands, or tens of thousands of small steps. We often don't realize this, so we don't start - we just can't imagine how to get from the current point A to the dear point B. a list of your steps on paper or in notes on your smartphone - from an approximate diet to an exercise schedule and actions in case of failure (this is important).
Don't rush
Often, we try to change ourselves once and for all, completely changing our usual rhythm and lifestyle. Of course, this leads to disruptions, because leaving your comfort zone is always stressful. Start the journey slowly so that you have enough strength and desire to achieve your cherished goal. Remember that the process of losing weight is a long way and there is no need to rush. Start by changing one bad habit, stay with it for a few weeks until it sticks, and only then move on to another.
Just do it
The thought of starting a new life is very exciting and pleasant. You can create an infinite number of different scenarios, strategize, and have doubts. . . Yes, you can even read motivational articles!: ) Isn't it easier to get started? To take the first step, it is enough to at least stretch in the direction of your dream. And for the first changes to occur, you need to grit your teeth and take a step - you will definitely succeed.
How losing weight will improve your life
So, when you finally decided to start the interesting process called "losing weight", it's time to understand why you need it. After all, we're all only passionately pursuing our goals, aren't we? Below are the most common results of weight loss that people who lose weight dream about. Choose the ones closest to you!
Confidence
After losing weight, you will finally look at yourself in the mirror fully aware that you are beautiful. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with that comes complete confidence. You will feel in control more often. Many things that you only dreamed about before will not interest you now, because you will already know what you are capable of.
Health
Excess weight always brings with it many problems. And this is not only a huge burden on the joints, cardiovascular system and thyroid gland. If we are talking about only 5-7 extra pounds, your body will still thank you for getting rid of them. In addition to weight, skin problems suffering from a lot of sugar and fat will disappear, digestion and metabolic processes will improve, the feeling of lightness in the stomach will add vitality and strength.
New perspectives
After achieving their goals, people start to feel completely different than before. They enjoy life and discover more and more new things for themselves, whether it's a job that you previously thought was unsuitable or a new hobby. After achieving success in one area, you will begin to believe in yourself and explore this world more actively.
It is important!The key thing for anyone looking for ways to motivate themselves to lose weight is to understand: if you need someone's "magic bullet" to get you started, and you're constantly procrastinating, it means you're not trying to achieve the results you want. the result is still strong enough (or not worth the effort in your head. )
Everyone has their own "wish" list that is currently out of reach due to being overweight. By losing weight, you will not only gain self-confidence and health, but also try a new lifestyle: you will start wearing clothes that were previously unattainable, you will be able to go to the beach and pool without shame, you will be an example and inspiration for others. And how many successful nutritionists and fitness trainers once started to lose weight themselves!
What are the consequences of delaying the "new life"?
Time is running out
Do you think you will always have time to lose weight? Do you promise yourself to start every week on Monday? But all this time, the days of your precious life are flying by - your only one, by the way. Think about where you might be now if you had embarked on a journey without excuses last year. Do you want to experience the same frustration in a year? If not, the choice is yours.
Metabolism worsens
Every year it gets harder and harder for the average person to lose weight - that's a fact. Metabolic processes slow down, habits take root and everyday life becomes more stressful. With age, it is not so easy to "move" the muscles. Remember that if you put off the path to a healthy lifestyle sooner or later, you are naturally digging yourself a deeper hole and further away from your goal.
The dream goes further and further
Sociologists have noticed an interesting point: if a guy does not approach a girl he likes within the first 30 seconds after paying attention to her, there is a high probability that he will not meet her again. If there is not enough momentum, more and more excuses and doubts will arise. But it doesn't work only with girls - it's easiest to start achieving your goal from the first thought about it. How much time have you lost since you first thought about losing weight? Every day you are further away from your dreams. And you will be less likely to succeed tomorrow than you are today.
The main secret of self-motivation
It's time to discover the top secret to weight loss motivation that works for both women and men. The thing is, it doesn't help you lose weight at all. Rather, it's not: it works pretty well, but it doesn't last more than a few weeks. And you can appreciate the first results of healthy weight loss no later than a month. Do you know what I mean?
If you're still looking for motivation to lose weight every day, stop thinking and work better with your willpower. Discipline and habit should be your new best friends. No "external" motivation will work if you don't change your consciousness. And all you need is persistence and time.
But do not rush to be upset: motivation to lose weight for girls, boys, children and adults 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 talk in more detail about concrete ways to motivate yourself to lose weight with the advice of psychologists, and in return promise yourself that you will never put off your dream again.
Where to look for motivation to lose weight: 5 effective ways
Surround yourself with the subject of weight loss from all sides
Do you know which method teachers consider the most effective for learning foreign words? All you need to do is write them on bright pieces of paper or pictures and place them all over your apartment: on the fridge, in the bedroom, on your phone screen saver. The more often your eyes encounter these words, the more familiar they will become and the faster your brain will remember them.
Same here. You should make sure that the topic of healthy lifestyle, proper nutrition and weight loss accompanies you throughout the day. Subscribe to thematic groups on social media. join networks, find like-minded people, listen to thematic podcasts and watch videos on the subject. You will not see how your brain will begin to accept the new lifestyle as the norm.
Set a clear goal
It is impossible to pass through a thorny, long road without burning eyes. You must have a passionate desire to reach the finish line and 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 any motivation will be weak. Here are some tips on how to best set your goal:
- more specific - think about all the conditions of your final result;
- remember that the goal must be realistic and achievable;
- set a clear deadline for you to reach the finish line.
Give yourself a reward for your results
If there is a valuable reward waiting for you at the end, it is easier to achieve your goal. Think about what big purchase or intangible thing you dreamed about - this will be a great incentive to stick to your diet and get closer to your goal. In the meantime, you will have time to save money for your dream while the weight loss process continues.
Find a role model around you
One of the best motivations is weight loss examples from acquaintances and friends. Find someone around you who has already gone down this path and learn from them how they succeeded. If this is your close friend, you will be able to consult him on various issues and get some useful life hacks. And his example, like no other, will prove to you that it is absolutely possible to change your life.
Fall in love
Hormones can do wonders, making us crave junk food and want to change to become a better version of ourselves. Of course, it is impossible to fall in love by order. But nothing prevents you from being in society a little more often, spending time on pleasant acquaintances and communicating with girls. Even if you don't meet your love right now, being more active will meet a lot of girls, which can motivate you to lose weight.
Quotes from famous people to motivate yourself
- "There is nothing better than trying to be better. "Socrates
- "The journey to a thousand pounds begins with a hamburger. " Chris O'Brien
- "If you're not giving your body the best, you're just stripping yourself. " Julius Erving
- "If you feel like giving up, remember why you held back. " Jared Leto
- "At the end of the day, your health is your responsibility. " Jillian Michaels
Motivational statements
- "Strength is not what you can do. There is strength in what you once thought you couldn't do. "
- "Losing extra pounds doesn't start in the gym. It all starts with your mindset. "
- "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 if you can. And when you do. "
- "You didn't gain an extra pound 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 want to use, think about why you started. "
- "Success is the sum of small efforts repeated every day. "
How to make sure you don't lose motivation
As mentioned earlier, the main secret of motivation to lose weight (as in everything) is that its duration is calculated in a few days. It is not difficult to get excited about an idea - when you are already used to a new way of life, difficulties arise and it starts to annoy you. There are a few life hacks that can help you stay stress-free in your fitness routine.
Record your results
Keep a diary of your achievements in which you will record measurement, 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 will immediately feel the progress and be able to improve your path.
Take photos and videos
Kilograms on the scale do not always show a clear picture of what is happening - weight can "jump" due to edema, undigested food and even simply increased muscle mass (heavier than fat tissue). In this case, taking photos of your body regularly will be an excellent motivation to continue losing weight.
Eat cheat meals
A cheat meal (from the English cheat meal) is a special day during which you give yourself some peace and slowly eat something that is forbidden on ordinary days. Cheat meals are both psychologically and physically beneficial, so they should definitely be included in your weight loss schedule. Determine the regularity of such days for yourself: on average, cheat meals are held 1-2 times a month.
Do not blame yourself in moments of weakness
Prepare for an accident in advance - only in this case it will not prevent progress. Don't punish yourself by "working off" extra calories, and especially don't think all is lost. If a malfunction occurs, analyze what the problem is (most often it happens when you are very hungry and something "forbidden" catches your attention, but there are other reasons) and draw a conclusion for the future.
It is important!Losing weight never happens in a linear fashion - it's a very long, thorny road full of unexpected situations. If you're ready for it, nothing can turn you off course.
Remember why you did it
Keep reminding yourself of three things:
- at what point did you decide to start;
- what are you going to;
- what are you running from
Motivational phrases, quotes, examples, life tricks are just "food" for the brain. Real impact comes only from will and developed habit. Remember this and do not rush to look for new inspiration as soon as the motivational effect passes. Nurture and strengthen your character and remember that you can do more than you think!