These recommendations will also allow you not to gain excess weight again.
Excess weight not only affects the appearance, but also the strengthening of life. Excess body weight causes cardiovascular complications, type 2 diabetes, musculoskeletal problems and mental disorders.
It is important to note that the relationship between overweight and cancer is complex and multifactorial. The mechanisms by which obesity contributes to the onset of oncology include fluctuations in hormonal origin, chronic inflammation, insulin resistance and other factors. Given all the risks listed, you should get rid of excess weight not only from the trend of fashion, but also to extend your life.
"Weight loss is a complex and long -term process that requires a person not only changes in eating habits and lifestyle, but also significant efforts of will and psychological stability. Motivation here can be diverse. For some people it is the desire to improve their health, for others to get a more requirement and to increase self -aspects, for othersThe profession.
What are we going to talk about: Factors affecting weight loss motivation Both men and women are interested in weight loss. The difference is that in girls, this desire is often due to the need to observe the generally accepted standards of beauty and in men - a state of health.
According to the WHO, about 2 billion adults over the age of 18 have excess weight, of which more than 650 million suffer from obesity. Holding motivation all the way to weight loss is a key factor in success. According to various estimates from 80% to 95% of people trying to lose weight, they eventually return to their previous weight during the year. So we approached the topic of the factors. They are divided into external and internal motivators.
External stimuli They continue from the outside and can be related to our appearance, social environment, recognition and other aspects of life.
Improvement of appearance. This is one of the most common external stimuli for weight loss. People often want to look more attractive, harmonious and fit. This may be due to the desire to like in the mirror, to wear your favorite clothes, to feel more confident and attractive in the eyes of others. Social recognition.It also plays a significant role in weight loss motivation. People often want to receive approval and support from their social environment - families, friends, colleagues. Compliance with social standards.Often, people feel pressure from society, media and social networks that promote idealized images of thin people. This is the incentive to start a diet and classes in the hall. Professional requirements.Models, actors, athletes and other public figures must meet certain standards for figures. In such cases, professional requirements can become a strong external stimulus for weight loss. Despite the fact that external stimuli play an important role in the motivation for weight loss, internal motivation is more efficient and stable as it is based on personal values and beliefs.
Internal weight loss motives This variety gives a person the necessary power and perseverance power to overcome the difficulties and to achieve his goals. What can encourage a person to lose weight?
Improvement of health.Exceeded weight and obesity are risk factors for the development of many serious illnesses. Weight loss even by a few pounds can significantly improve the health condition, reduce the risk of developing these diseases and extending life. Improving the quality of life.Excessive weight limits physical activity, causing a feeling of fatigue and discomfort, and leads to the development of psychological problems such as depression and anxiety. Weight loss can improve the quality of life, increase energy, improve sleep, increase self -esteem. Improvement of good beating. After throwing away extra pounds, one gets rid of various unpleasant symptoms such as shortness of breath, sweating, joint pain and back pain. Improve yourself.The full person usually feels unattractive, is disturbed by his body and can avoid communication with other people. Weight loss helps to increase self -esteem, gain self -confidence and start treating your body with love and respect. Achieving personal goals.For some people, weight loss is related to achieving certain personal goals, such as being able to wear your favorite clothes, get involved in a particular sport, or just feel more comfortable in your body. It is important to note that internal motivation is individual and unique for each person. When setting the weight loss goals, you need to consider your personal values, needs and aspirations to choose the reasons that will be the most effective and will help to achieve the desired result.
Psychological aspects of motivation Motivation, both internal and external, is a key element that determines a person's adherence to the process of weight loss and his ability to achieve his goals. But weight is always easier to "eat" than to work long and difficult to get rid of the table. Therefore, you need to properly set goals and create a prize system.
Set the goals.They must be clumsy, specific and achievable (I will tell you more in the article more). For example, instead of an unclear purpose, it is better to set a goal to "lose weight by 5 kg in two months". Set priorities.What do you want to get: A few pieces of cake tonight or -500 g on Libra tomorrow morning? Goals and priorities can be visualized. Many use motivational cards for this - they hang in a visible photo of a beautiful figure. Build an action plan.It should include specific steps that need to be taken to achieve goals, such as a change in diet, increasing motor activity and adjusting lifestyle as a whole. It is important to note that the action plan must be realistic and take into account the individual characteristics of a person, his lifestyle, habits and preferences.
The study published in the magazine showed that people who have set specific goals to lose weight on average lose 20% more weight than those who do not set goals. And support from loved ones increases the chances of successful weight loss by 30%.
Overcoming obstacles and support in the process of change When creating goals and plans, remember that in the weight loss process you will encounter different obstacles such as hunger, fatigue, stress, social pressure and more. It is important that you are prepared for these obstacles and have strategies to overcome them.
Starvation
In order to maintain a stable level of blood glucose and prevent hunger, it is recommended to eat food in small portions every three to four hours. When choosing foods, preferences should be given to those that are rich in protein, fiber and complex carbohydrates. These include vegetables, fruits, whole grains, low -fat meat. Sometimes the feeling of hunger can be caused by insufficient amount of fluid in the body. To maintain hydration, you need to drink enough water during the day. Do not miss food dishes as this can lead to a strong feeling of hunger and as a result of overeating. Fatigue
In order to fully repair the body and sufficient energy charge, it is necessary to separate at least seven to eight hours a day. Regular physical activity, even moderate, helps to improve sleep quality and increase the energy level. Avoid stressful situations because they lead to fatigue and emotional burning. Determine the techniques of relaxation and tension, such as yoga, meditation or walking in the fresh air. Provide your body with the necessary vitamins and minerals to maintain energy. Stress
Determine exactly what causes you stress and try or eliminate these factors, or find effective ways to deal with them. Regularly practice relaxation techniques such as deep breathing, meditation or yoga. Be sure to spend time hobby, which gives you pleasure and helps you get distracted by problems. If you cannot handle stress, it is recommended that you seek help from a qualified psychologist or psychotherapist. Social pressure
Share your plans to lose weight with friends and family so that they can support you. Feel free to refuse treats that do not match your power plan. Communicate with people who also strive for a healthy lifestyle and weight loss. Learn to say no to people who are trying to make you eat harmful food. In order not to break, write what you eat to control your diet and identify problematic problems. Also, do not try to lose weight too fast. Install achievable targets and move gradually to them.
Types of motivation in the process of weight loss We have already noted that there is external and internal motivation. We will now analyze what pros and cons are of any kind.
External motivation
It is based on the desire to obtain the approval of others, to meet the social standards, or to achieve certain external goals by "enter your favorite dress" or "look attractive on the beach".
Pros:
It may be a good impulse to start weakening; It can maintain motivation in the initial stages when the results are not yet visible. Cons:
unstable and may disappear quickly if the external pressure weakens or the target is achieved; This can lead to disappointment and breakdown if the weight loss process goes slowly or does not meet expectations; This can cause dependence on the opinion of others and lead to the loss of one's own personality. External motivation is effective in the initial stages, but as a rule it is not sufficient to achieve long -term results. Therefore, it is most suitable for those who want to miss a few pounds.
Internal motivation
It is based on the realization of the need to change the way of life in the name of improving health, well -being and quality of life as a whole.
Pros:
stable and stubborn throughout the weight loss process; Helps to overcome difficulties and does not give up when obstacles arise; It contributes to the formation of healthy habits and lifestyles that are preserved after achieving the goal. Cons:
Requires time and awareness of formation; It can be more difficult to maintain in the absence of visible results at the initial stages. This motivation is a more powerful factor in the success of weight loss than the external. People with high internal motivation weaken and preserve the results achieved longer than people with high external motivation. In addition, internal motivation is associated with a higher level of life satisfaction and psychological well -being in people who want to lose weight.
Practical methods of maintaining motivation Creating intelligent fibers
Smart-Targets is an effective tool that helps to make the process of weight loss more structured and achievable. The smart decodes of the abbreviation as follows.
Specific (specific) - the goal must be clearly formulated and does not contain unclear formulations. An example is not to "lose weight" but "weight loss by 5 kg". Measurable (measurable) - the goal must have specific criteria by which it will be possible to evaluate its achievements (weight loss by 5 kg in two months). Achieve (achievable) - the goal must be realistic and match your capabilities. Do not "lose weight by 30 kg for a month", but "lose 2 kg per month and lose 24 kg a year". It is important to look at the characteristics of your body here. There are diseases that cause obesity. To lose weight, you need to diagnose and get rid of the diseases and only then sit on a diet. Appropriate (appropriate) - the goal must match your values and needs. If you lose weight to be "like this model", your motivation will quickly evaporate. Time (time limited) -The target must have a specific time to achieve. This helps to focus on the task and not delay its performance later. To set an intelligent price for weight loss, determine your ultimate goal. How many pounds do you want to reset? How long? Always divide a large goal into several small ones. So it will be easier for you to track progress and maintain motivation. Set the specific conditions to achieve each small goal. Write your intelligent center on paper or in electronic form, regularly review your goals and adjust them if necessary.
Creating a supportive atmosphere The weight loss process is often associated with difficulties and challenges, which is not easy to overcome alone. The supportive atmosphere, created thanks to the help of friends, family and professional coach, plays a key role in achieving long -term results and maintaining motivation all the way to a healthy lifestyle.
In 2007, the results of the study were published, showing that obesity could "infect" by spreading to social networks. However, the same effect can work in the opposite direction: the support and motivation of friends and family can help reduce weight.
The family is one of the most important sources of support for a person who seeks to lose weight. It is important that the support of relatives is not only emotional but also practical. For example, you can cook healthy foods together, plan joint walks or sports, and help you avoid situations that can provoke breakdown.
Friends can also become a source of motivation, inspiration and support. Comrades who share your goals will become excellent training partners, help to cope with stress and share tips for a healthy lifestyle.
A professional coach has the necessary knowledge and experience to develop an individual training and nutrition program, taking into account your functions and goals. It will help to perform exercise properly, choose the optimal load, and motivate and support you all the way to achieve the desired result.
To include others in the weight loss process, share your plans to lose weight on social networks and friends. Explain what help you need and ask your loved ones to provide you with support. Join groups or communicate with other weight loss in the forums - so you will support yourself.
Maintain a diet and a workout logbook Leading a diary is not just a fashion trend. Its effectiveness is confirmed not only by numerous studies. It is enough to repair everything you eat and drink during the day, as well as to indicate the type and duration of physical activity.
For convenience, you can use special smartphone applications that automatically calculate the calorie content and the ratio of proteins, fats and carbohydrates in the diet.
Maintaining a diet and training gives a number of advantages, among which you can emphasize:
Awareness of their diet: Records help to see which products prevail in the diet and identify "hidden" calories. Calorie content control: The diary allows you to accurately calculate the number of calories consumed and control their compliance with the goals for reducing or maintaining weight. Eating habits: Records help identify bad nutrition habits such as overeating, using a large amount of sweet or fat, and taking measures to change them. Physical Activity Monitoring: The diary allows you to track progress in physical activity, plan training and control their effectiveness. Motivation and responsibility: Maintaining a diary increases awareness and responsibility for its nutrition and physical activity, which helps to achieve their goals. In order to achieve maximum efficiency, it is recommended that you adhere to the following rules:
Write everything you eat and drink, including the smallest snacks and drinks. Indicate the right amount of food consumed (weight, volume). Describe the cooking method. Fix the meal time. Write the type, duration and intensity of physical activity. Analyze your notes, identify the models and draw conclusions. Weight loss motivation is not something that comes and leaves. It is not a will or self -discipline, but the result of small, consistent steps that ultimately become a habit.
