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 the abundance of information is always available on the Internet. Trouble, as they say, from where we did not expect: our cunning brain resists the usual changes of life. Motivation - this simple word has become a real scourge of our time. Let's find out how to motivate weight loss: effective methods, useful tips, inspirational phrases - all this awaits you in this article.
Types of motivation
Forewarned is forewarned! Before embarking on any big undertaking (and losing weight is quite a voluminous and difficult task), you need to "harden the gear" and find out what this motivation really is. This is also important, because you can easily understand in what way you can influence yourself. We will discuss belowWhat types of motivation are there and how they can be used in the context of losing extra pounds.
positive
Positive motivation is the good old "carrot" method, when achieving a goal or progressing towards it is associated with pleasant emotions, and your desire to move is caused by the desire to receive these emotions. For example:
- By losing weight, you will be excited about a big purchase that you have been putting off for a long time;
- Family and friends support your progress, encourage you and praise you for your success;
- After losing weight, you will be able to participate in the competition that you have dreamed 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 small amount of kilograms, with which, in general, life is already good.
negative
Negative or negative motivation is the "stick" method. In this case, your main motivation 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 type of motivation works best if you are faced with a choice: "do or die". It can be used when the matter is urgent and the goal must be achieved at any cost.
external
Extrinsic and intrinsic motivations are varieties of positive and negative types that can occur in both. Behind the external motivation, as a rule, there are other people, circumstances and conditions around you. That is, something outside causes the result.
inside
Unlike extrinsic motivation, intrinsic motivation does not depend on the surrounding 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.
How to deal with the fear of starting
Do you think you need some tough motivation because you're a big procrastinator? Sometimes the problem is not laziness at all, but banal fear of starting something new. The brain always responds to lifestyle changes by thinking about our well-being. Therefore, any kind of stress—such as reducing portions, eliminating familiar foods from your diet, exhausting exercise—can prevent you from losing weight, even with simple thoughts. Let's figure out what to do about it.
Create a clear action plan
Any, even the most global goal is hundreds, thousands or tens of thousands of small steps. We often don't realize it, so we don't even start working - we just can't imagine how to get from the current point A to the beloved point B. Everything will be much easier if you thoroughly write down 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 breakdown (this is important).
Are you in a hurry?
We often try to change ourselves once and for all, completely change the usual rhythm and way of life. Naturally, this leads to a crash, because leaving the comfort zone is always stressful. In order to have enough strength and desire to achieve your cherished goal, start the journey slowly. Remember that weight loss 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's gone, and only then move on to another.
Just do it
Thinking about starting a new life is very exciting and pleasant. You can think of an infinite number of different scenarios, develop a strategy, wallow in doubts. . . Yes, even read motivational articles! : ) Isn't it easy to get started? 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 happen, you need to cut your teeth and take a step - you will definitely succeed.
How losing weight can improve your life
So, when you finally decided to start an interesting process called "weight loss", it's time to understand why you need it. After all, we all only go after the goals we are passionate about, right? Below are some of the most common weight loss outcomes that people who lose weight dream about. Choose the one closest to you!
Confidence
After losing weight, you will look at yourself in the mirror with the feeling that you are handsome. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with that comes complete self-confidence. You will feel in control much more often. Many things that you only dreamed about before will not bother you now, because you will already know what you are capable of.
Health
Excess weight always brings many problems. And this is not only a huge load on the joints, cardiovascular system and thyroid gland. If we are talking about only 5-7 extra kilograms, your body will still be grateful to get rid of them. Along with the weight, skin problems caused by the abundance of sugar and fat will disappear, digestion and metabolic processes will improve, and the feeling of lightness in the stomach will increase strength and power.
New perspectives
Having achieved the goal, people begin to feel completely different than before. They live happily ever after and discover more and more new things for themselves, whether it's a job you previously thought you weren't qualified for or a new hobby. Achieve success in one area, you will begin to believe in yourself and explore this world much more actively.
Important!This is the main thing that everyone who is looking for ways to motivate themselves to lose weight should understand: if you need someone's "magic bullet" to start, which you keep stopping, it means that you don't want to achieve the result yet is strong enough (or in your head it's not worth the effort. )
Everyone has their own list of "wishes" that are currently unattainable due to excess weight. By losing weight, you will not only gain self-confidence and health, but also try a new format of life: you will start wearing clothes that were previously unavailable, you will be able to go to the beach and the pool without embarrassment. An example and an inspiration to others. And how many successful nutritionists and fitness trainers once started with weight loss!
What are the consequences of delaying the "new life"?
He runs away
Do you think you will always have time to lose weight? Do you promise yourself that you will start every week on Monday? But all the while, the days of your precious life are flying by - your only ones, by the way. Think about where you might be now if you had started traveling without excuses last year. Do you want to experience the same disappointment in a year? If not, the choice is yours.
Metabolism worsens
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 and everyday life becomes more stressful. As you get older, your muscles don't "move" as easily anymore. Don't forget that as long as you put off your healthy lifestyle path too late, you're naturally digging yourself a deeper hole and further away from your goal.
The dream is getting more and more
Sociologists have noticed an interesting thing: if a guy doesn't approach a girl he likes within the first 30 seconds of noticing her, there is a high probability that he will never meet her again. If there is not enough momentum, more and more excuses and doubts will appear. But it works not only with girls - it's easiest to start achieving your goal from the very first thought. How long have you been putting off weight loss since you first thought about it? Every day you are further and further away from your dreams. And the probability that you will succeed tomorrow will be less than now.
The main secret of self-motivation
It's time to discover the ultimate weight loss motivation secret that works for both women and men. The thing is, it doesn't help you lose weight at all. Or rather, not so: it works quite well, but its life span does not exceed a few weeks. And you can evaluate the first results of healthy weight loss no earlier than a month. do you know what i mean
If you're still looking for motivation to lose weight every day, give up on that idea and work harder on your willpower. Discipline and habit should become your new best friends. No "external" motivation will work unless you change your awareness. And all you need is persistence and time.
But don't be in a hurry to get upset: the motivation to lose weight for girls, boys, children and adults is not a myth at all. It exists and works well if you use it as the first push towards your goal. Below, I will tell you in more detail about specific ways to motivate yourself to lose weight with the advice of psychologists, and in return promise yourself that you will not postpone your dream again.
Where to look for motivation to lose weight: 5 effective ways
Be surrounded by the topic of weight loss from all sides
Do you know which method of learning foreign words teachers consider one of the most effective? It is enough to write them on bright sheets or pictures and place them all over the apartment: on the refrigerator, in the bedroom, on the screen saver of the phone. The more often your eyes meet these words, the more familiar they will become to you and the faster your brain will remember them.
It is the same here. You should make sure that the topic of a healthy lifestyle, proper nutrition and weight loss is a theme throughout the day. Subscribe to thematic groups on social media. In networks, look for like-minded people, listen to thematic podcasts and watch videos on the topic. You yourself will not notice how your brain will begin to perceive the new way of life as a norm.
Set a clear goal
It is impossible to walk a thorny, long road without eyes. You must have a passionate desire to reach the finish line, 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 any motivation will be ineffective. Here are some tips on how to best set your goal:
- More specifics - think about all the conditions of your final result;
- Do not forget that the goal should be realistic and achievable;
- Set a clear deadline to reach the finish line.
Give yourself a reward for your results
Achieving your goal becomes much easier if there is a valuable prize waiting for you at the end. Think about what big purchase or intangible thing you dream of - this will be a great incentive to stick to your diet and get closer to your goal. Meanwhile, while the weight loss process continues, you will have time to save money for your dream.
Find 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 walked this path and hear from them how they succeeded. If this is your close friend, you can consult him on various issues and get some useful life hacks. And also, his example, as well as others, will prove to you that it is quite possible to change your life.
I love you
Hormones can do wonders to make us indifferent to junk food and make us change to become a better version of ourselves. Of course, love cannot be made to order. But nothing prevents you from being in society a little more often, spending time with pleasant acquaintances and communicating with girls. Even if you don't meet your love right now, by being active, you will meet many girls, which will motivate you to lose weight.
Famous quotes for self motivation
- "Nothing is better than to live, to try to become better. "Socrates
- "The journey to a thousand pounds begins with one hamburger. " Chris O'Brien
- "If you don't give your body the best, you're just robbing yourself. " Julius Erving
- "If you feel like giving up, remember why you stopped in the first place. " Jared Leto
- "Ultimately, your health is your responsibility. " Jillian Michaels
Motivational phrases
- "Strength is not what you can do. It is the strength to overcome what you previously thought you could not overcome. "
- "Losing extra pounds doesn't start in the gym. Everything starts with your thoughts. "
- "In three months you will thank yourself. "
- "Excuses don't burn calories. "
- "You don't have to go fast, you just have to go. "
- "It's not a question of whether you can or not. "And when you do that. "
- "Don't gain extra kilos in one day; And you won't lose it in one day. Be patient".
- "Taking care of my health today gives me the best hope for tomorrow. "
- "When you feel like leaving, think about why you started. "
- "Success is the sum of small efforts repeated daily. "
How to make sure your motivation doesn't fade
As we have already mentioned, the main secret of motivation to lose weight (as in any other case) is that its duration is calculated in a few days. It is not difficult to get excited about the idea - difficulties arise when you are already used to a new way of life and it starts to bore you. There are a few life hacks that can help you stay within your fitness routine without suffering.
Record your results
Keep a diary of your achievements, in which you record 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 reporting, you will immediately notice 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 swelling, undigested food and simply increased muscle mass (which is much heavier than adipose tissue). In this case, taking pictures of your body regularly will be a great motivation to continue losing weight.
Have a cheat meal
A cheat meal (from the English cheat meal) is a special day during which you indulge yourself and slowly eat things that are forbidden on normal days. Cheat meals are beneficial both psychologically and physically, so they should definitely be included 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 in moments of weakness
Prepare in advance for an accident - only in this case it will not prevent you from moving forward. Do not punish yourself by "processing" extra calories, and especially do not think that all is lost. If a crash occurs, analyze what the problem was (most often this happens when you were very hungry and the "forbidden" thing caught your eye, but there are other reasons)and draw a conclusion for the future.
Important!Weight loss is never linear - it's a very long, bumpy road full of contingencies. If you are ready for it, nothing will throw you off your route.
Remember why you are doing it
Constantly remind yourself of three things:
- At what point did you decide to start;
- what are you going to do;
- what are you running from
Motivational phrases, quotes, examples, life hacks are just "food" for the brain. Real effect comes only from willpower and developed habit. Keep this in mind and don't rush to look for new inspiration as soon as the motivational effect wears off. Nurture and strengthen your character and remember that you can do more than you think!