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 a wealth of information is always available through the Internet. The problem came, as they say, from where we did not expect it: our cunning brain resists changes in our usual way of life. Motivation - this simple word has become a real scourge of our time. Let's find out how to motivate yourself to lose weight: effective methods, useful tips, inspirational phrases - all this awaits you in this article.
Types of motivation
The forewarned is forewarned! Before embarking on any big undertaking (and losing weight is a rather voluminous and complex task), you need to "tighten your gear" and find out what this motivation really is. This is also important, because you can easily find out with whatBelow we will look at what types of motivation exist and how they can be used in the context of weight loss.
Positive
Positive motivation is the good old "carrot" method, when achieving a goal or making progress towards it is associated with pleasant emotions, and your desire to continue is caused by the desire to receive those emotions. For example:
- losing weight, you will be happy 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 that you have long dreamed of.
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 weight, with which, in general, 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 in the mirror;
- going to the gym for fear of gaining/losing even more weight;
- weight becomes a serious threat to health.
This type of motivation works best if you are faced with a choice: "do it or die". It can be used when the problem is urgent and the goal must be achieved at any cost.
External
Extrinsic and intrinsic motivation are varieties of positive and negative types that can occur in both. Behind external motivation is usually another person, circumstances and conditions around you. That is, something outside leads to the result.
Internal
Unlike extrinsic motivation, intrinsic motivation does not depend on environmental 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 force.
How to deal with the fear of starting
Do you feel like you need a lot of motivation because you're a big procrastinator? Sometimes the problem is not laziness at all, but the banal fear of starting something new. The brain always reacts to lifestyle changes by worrying about our well-being. Therefore, any stress - such as reducing portions, excluding familiar foods from the diet, exhausting exercise - can prevent you from starting to lose weight, even with simple thoughts about it. Let's figure out what to do about it now.
Build a clear plan of action
Any, even the most global goal is only hundreds, thousands or tens of thousands of small steps. We often don't realize this, so we don't even do the work - we just can't imagine how to move from the current point A to the cherished point B. Everything will become much easier if you carefully write down a list of your steps on paperor in notes on your smartphone - from an approximate diet to a training schedule and actions in case of a breakdown (this is important).
Do not rush
We often try to change ourselves once and for all, completely changing our usual rhythm and lifestyle. Naturally, this leads to breakdowns, because stepping out of your 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 way and there is no need to rush. Start by changing one bad habit, stay that way for a few weeks until it's gone, and only then move on to the next.
Just do it
Thinking about starting a new life is very exciting and enjoyable. You can come up with an infinite number of different scenarios, develop a strategy, get stuck in doubts. . . Yes, even read articles about motivation!: ) Isn't it easier to just start? To take the first step, it is enough to at least lie down 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 have finally decided to start the exciting process called "weight loss", it's time to understand why you need it. After all, we all only go for those goals that we passionately desire, right? Below arethe most common weight loss effects that people who lose weight dream about Choose the ones that are closest to you!
Self-confidence
After losing weight, you will finally look in the mirror with the full feeling that you are beautiful. 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. Many things that you only dreamed about before, now you will notyou are interested because you will already know what you are capable of.
Hello
Excess weight always brings with it many problems. And this is not only a huge load on the joints, the cardiovascular system and the thyroid gland. If we are only talking about 5-7 extra pounds, your body will still thank you for getting rid of them. Along with weight, skin problems that suffer from an abundance of sugar and fat will disappear, digestion and metabolic processes will improve, and the feeling of lightness in the stomach will add vitality and strength.
New perspectives
Having achieved their goal, people begin to feel completely different from before. They live life with pleasure and discover more and more new things about themselves, be it a job that you previously thought you were not qualified for or a new hobby. Once you have achieved success in one area, you will begin to believe in yourself and explore this world much more actively.
important!Here's the main thing that anyone looking for ways to motivate themselves to lose weight needs to understand: if you need someone's "magic kick" to get you started, which you keep putting off, it means that you don't want to achieve a result strong enough yet(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. After losing weight, you will not only gain self-confidence and good health, but also try a new lifestyle: you will start wearing clothes that beforethese were not available, you will be able to go to the beach and the pool without worry, you will become an example and inspiration to others. And how many successful nutritionists and fitness trainers ever started by losing weight!
What are the consequences of delaying "new life"?
Time is running out
Do you think you will always have time to lose weight? Do you promise to start every week on Monday? But all this time, the days of your precious life - by the way, your only one - fly by. Think about where you could be now if you had embarked on a no-excuses journey 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 age, muscles don't become so easy to "move. " Remember, as you put off your 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 thing: if a man does not approach the 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 momentum, more and more excuses and doubts will appear. But this works not only with girls - it is easiest to start achieving your goal from the first thought about it. How long have you been putting off losing weight since you first thought about it? Every day you get 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: it works quite well, but its life does not exceed a few weeks. And you can appreciate the first results of healthy weight loss no earlier than a month. You know what I mean?
If you are still looking for motivation to lose weight every day, give up on this idea and work better on your willpower. Discipline and habit should become your new best friends. No amount of "external" motivation will work if you don't change your mindset. And all you need is persistence and time.
But do not rush to be upset: the 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 tell you in more detail about specific ways to motivate yourself to lose weight according to the advice of psychologists, and in return, promise yourself that you will no longer postpone your dream.
Where to look for motivation to lose weight: 5 effective ways
Surround yourself with the topic of weight loss from all sides
Do you know which method of learning foreign words teachers consider to be one of the most effective? All you need to do is write them on bright sheets of paper or photos and put them all over the apartment: in the refrigerator, in the bedroom, on the screensaver of the phone. The more often your eyes encounter these words, the more familiar they will become and the faster your brain will remember them.
It's the 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. networks, find like-minded people, listen to topical podcasts and watch videos on that topic. You yourself will not notice how your brain will begin to perceive the new way of life as the norm.
Set a clear goal
It is impossible to go through a thorny, long road without burning eyes. You must have a burning desire to reach the finish line and for that you must understand what you are aiming for. Without a clear, specific and measurable goal, it will be very difficult to force yourself to lose weight and any motivation will be powerless. Here are some tips on how best to set your goal:
- more specifics - consider all the conditions of your final result;
- remember that the goal must be realistic and achievable;
- set a clear deadline by which you have to reach the finish line.
Reward yourself for your results
Achieving your goal becomes much easier if there is a valuable reward 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 a role model 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 gone down this path and find out from them how they succeeded. If this is your close friend, you will be able to consult him on various issues and get a portion of useful life hacks. In addition, his example, like no other, will prove to you that changing your life is completely possible.
Fall in love
Hormones can do wonders to make us indifferent to junk food and make us want to change to become a better version of ourselves. Of course, custom falling in love is impossible. 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 now, by becoming more active, you will meet a lot of girls, which can motivate you to lose weight.
Quotes from famous people about self motivation
- "There is nothing better than living a life striving to become better. "Socrates
- "The journey to a thousand pounds starts with one hamburger. "Chris O'Brien
- "If you're not giving your body the best, you're just robbing yourself. " Julius Irving
- "If you feel like giving up, remember why you did it before. " Jared Leto
- "At the end of the day, your health is your responsibility. "Jillian Michaels
Motivational phrases
- "Strength is not what you can do. There is power in overcoming what you once thought you couldn't. "
- "Losing extra pounds doesn't start in the gym. It all starts with your thought. "
- "In three months you'll thank me. "
- "Apologies 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. And when you do.
- "You didn't gain extra pounds in one 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 giving up, think about why you started. "
- "Success is the sum of small efforts repeated day after day. "
How to make sure your motivation doesn't fade
As we mentioned earlier, the main secret of motivation for losing weight (as for anything else) is that its duration is calculated within a few days. It is not difficult to get passionate about an 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 will 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 edema, undigested food and even simply increased muscle mass (which is much heavier than fat tissue). In this case, regular photography of your body willbe excellent motivation to keep losing weight.
Eat cheat meals
Cheat meal (from English cheat meal) is a special day during which you take a break and little by little eat something that is forbidden on ordinary 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 for moments of weakness
Be prepared for failure in advance - 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 this happens when you were too hungry and a "forbidden" item caught your attention, but there are other reasons) and draw a conclusion about the future.
important!Losing weight never happens in a linear fashion - it's a very long, bumpy road full of contingencies. If you are ready for it, nothing will divert you from your route.
Remember why you are doing this
Keep reminding yourself of three things:
- at what point did you decide to start;
- what will;
- what are you running from
Motivational phrases, quotes, examples, life hacks are just "food" for the brain. The real effect comes only from will and a developed habit. Keep this in mind and do not rush to look for new inspiration as soon as the motivational effect disappears. Nourish and strengthen your character and do not forgetthat you can do much more than you think!