How to find the motivation for weight loss? The expert called effective methods

"Losing weight is a complex and prolonged process that requires a person not only changes in eating habits and lifestyle, but also important efforts of will and psychological stability. The motivation here can be varied. For some people, it is the desire to improve your health, for others, the desire for weight loss or the requirements of the profession.

What will we talk about:

Factors affecting the motivation of weight lossMen and women are interested in losing weight. The difference is that in girls, this desire is often due to the need to comply with generally accepted beauty standards and men - a state of health.According to the WHO, around 2 billion adults over 18 have an excess weight, more than 650 million from which suffer from obesity.Retention of motivation throughout weight loss is a key success factor.According to various estimates, from 80% to 95% of people trying to lose weight finally returned to their previous weight during the year. We therefore discussed the subject of the factors. They are divided into external and internal motivations.

External incentivesThey proceed from the outside and can be associated with our appearance, the social environment, recognition and other aspects of life.Improvement of appearance.  It is one of the most common external incentives for weight loss. People often want to be more attractive, harmonious and in shape. This may be due to the desire to love in the mirror, to wear your favorite clothes, to feel more confident and attractive in the eyes of others.Social recognition.Also plays an important role in the motivation of weight loss. People often want to obtain the approval and support of their social environment - families, friends, colleagues.Compliance with social standards.Often people feel the pressure of society, the media and social networks that promote idealized images of thin people. It is the incitement to start the diet and the courses in the corridor.Professional requirements.Models, actors, athletes and other public persons must comply with certain figures of figures. In such cases, professional requirements can become a strong external incentive for weight loss. Despite the fact that external incentives play an important role in motivation for weight loss, internal motivation is more effective and stable, because it is based on personal values and beliefs.

Internal weight loss reasonsThis variety offers a person the will and perseverance necessary to overcome the difficulties and achieve their objectives. What can encourage a person to lose weight?Improvement of the state of health.Excess weight and obesity are risk factors for the development of many serious illnesses. Even weight loss of several kilograms can considerably improve health, reduce the risk of developing these diseases and prolonging life.Improvement in quality of life.Excessive weight limits physical activity, causing a feeling of fatigue and discomfort, as well as the development of psychological problems, such as depression and anxiety. Weight loss can improve quality of life, increase energy, improve sleep, increase self -esteem. Improve well-being.  After throwing the extra pounds, a person gets rid of various unpleasant symptoms, such as shortness of breath, perspiration, joint pain and back.Improvement of self -esteem.A full person generally feels unattractive, is embarrassed by their body and can avoid communication with other people. Weight reduction helps increase self -esteem, acquire self -confidence and start treating your body with love and respect.Achieve personal goals.For some people, weight loss is associated with the achievement of certain personal goals, such as the opportunity to wear your favorite clothes, participate in a certain sport or feel more comfortable in your body.It is important to note that internal motivation is individual and unique to each person. When defining objectives to reduce weight, it is necessary to take into account your personal values, needs and aspirations in order to choose the reasons that will be the most effective and to help achieve the desired result.

Psychological aspects of motivationMotivation, both internal and external, is a key element that determines a person's adhesion to the weight loss process and their ability to achieve their objectives. But the weight is always easier to "eat" than working for a long time and hard to get rid of the mass. Therefore, you must properly define the objectives and create a reward system. Set the objectives.They should be clumsy, concrete and achievable (I will tell you more in detail in the article). For example, instead of a target wave, it is better to set the goal of "reducing the weight by 5 kg in two months".Define priorities.What do you want to get: a few pieces of cake tonight or -500 g on scales tomorrow morning? Objectives and priorities can be viewed. Many use motivation cards for that - they hang in a visible place a photo of a beautiful silhouette.Build an action plan.It must include specific measures which must be taken to achieve objectives, such as a regime change, increase motor activity and adjust the lifestyle in general.It is important to note that the action plan must be realistic and take into account the individual characteristics of a person, their lifestyle, their habits and their preferences.

The study published in the journal has shown that people who set specific objectives to reduce weights, lose an average of 20% more weights than those who do not set goals. And the support of their loved ones increases the chances of successful weight loss by 30%.

Overcome obstacles and support in the change processWhen creating objectives and plans, do not forget that in the weight loss process, you will encounter various obstacles, such as hunger, fatigue, stress, social pressure and other. It is important to prepare for these obstacles and have strategies to overcome them.HungerTo maintain a stable level of glucose in the blood and prevent a feeling of hunger, it is recommended to eat food in small portions every three to four hours.When choosing food products, preference must be given to those rich in protein, fiber and complex carbohydrates. These include vegetables, fruits, whole grain products, weak meat and fish.Sometimes the feeling of hunger can be caused by an insufficient amount of liquid in the body. To maintain hydration, you should drink enough water during the day. Do not jump for food meals, as it can lead to a strong feeling of hunger and, therefore, to overeating.FatigueFor a complete restoration of the body and a sufficient energy load, it is necessary to devote at least seven to eight hours a day.Regular or even moderate physical activity helps improve sleep quality and increase energy level.Avoid stressful situations because they lead to fatigue and emotional exhaustion. Determine the techniques of relaxation and elimination of tension, such as yoga, meditation or walking in fresh air.Provide your body the vitamins and minerals necessary to maintain energy.StressDetermine what exactly causes you and try either to eliminate these factors or find effective ways to treat them. Regularly practice relaxation techniques, such as deep breathing, meditation or yoga.Do not forget to allocate time for a hobby that brings you pleasure and helps to be distracted from the problems.If you cannot cope with stress yourself, it is recommended to request the help of a qualified psychologist or a psychotherapist.Social pressureShare your plans to reduce weight with friends and family so that they can support you.Do not hesitate to refuse treats that do not correspond to your electrical plan.Contact people who also aim at a healthy lifestyle and weight loss.Learn to say no "to people who try to make you eat harmful foods.In order not to break, note what you eat to control your diet and identify problematic problems. Do not try to lose weight too quickly. Install achievable objectives and progress towards them gradually.

Types of motivation in the weight loss processWe have already noted above that there is an external and internal motivation. We will now analyze the advantages and disadvantages of all species. External motivationIt is based on the desire to obtain the approval of others, to respect social norms or to achieve certain external objectives, such as "enter your favorite dress" or "be attractive on the beach".Benefits:It can be a good impulse to start losing weight;He can maintain motivation in the early stages, when the results are not yet visible.Disadvantages:unstable and can quickly disappear if the external pressure is weakening or if the objective is achieved;This can lead to disappointment and breakdowns if the weight loss process goes slowly or does not meet expectations;This can lead to dependence on the opinions of others and lead to a loss of his own personality.External motivation is effective in the initial steps, but, as a rule, is not enough to obtain long -term results. Therefore, it is better suited to those who want to drop a few kilograms.Internal motivationIt is based on the realization of the need to change the way of life to improve health, well-being and quality of life in general.Benefits:stable and persistent throughout the weight loss process;Helps overcome difficulties and not to abandon when obstacles arise;It contributes to the formation of healthy habits and lifestyle, which are kept after reaching the objective.Disadvantages:requires time and awareness of training;It can be more difficult to maintain in the absence of visible results in the early stages.This motivation is a more powerful factor in the success of weight loss than outside. People with high internal motivation lose more weight and keep the results obtained longer than people with high external motivation. In addition, internal motivation is associated with a higher level of satisfaction with regard to life and psychological well in people seeking to reduce weight.

Practical methods to maintain motivationSmart fiber establishmentIntelligent targets are an effective tool that helps make the weight loss process more structured and achievable. The Smart abbreviation decodes as follows.Specific (specific) - The objective must be clearly formulated and not contain wave formulations. An example above is not to "lose weight", but to "reduce the weight by 5 kg".Measurable (measurable) - The objective must have specific criteria by which it will be possible to assess its success (reduce the weight by 5 kg in two months).Achievable (achievable) - The objective must be realistic and correspond to your capacities. Do not "lose weight of 30 kg in a month", but "lose weight 2 kg per month and lose 24 kg per year". It is important to consider the characteristics of your body here. There are diseases that cause obesity. To lose weight, you must undergo diagnoses and get rid of evils, and only then - sitting at a diet.Relevant (relevant) - The objective must correspond to your values and needs. If you lose weight to be "like this model", your motivation evaporates quickly.Limited in time (limited in time) - The objective should have a specific realization time. This helps to focus on the task and not to postpone its implementation for later. To put an intelligent price for weight loss, determine your ultimate goal. How many kilograms do you want to reset? How long? Always divide a big goal into several young. It will therefore be easier for you to follow progress and maintain motivation. Define the specific terms to achieve each small objective. Note your intelligent center on paper or electronic form, regularly switch to your goals and adjust them if necessary.

Create a support atmosphereThe weight loss process is often associated with difficulties and challenges, which is not easy to overcome alone. The atmosphere of support, created thanks to the help of friends, family and professional coach, plays a key role in achieving long -term results and maintaining motivation throughout a healthy lifestyle.

In 2007, the results of the study were published which showed that obesity could "infect", spreading on 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 strives to reduce weight. It is important that the support of loved ones is not only emotional, but also practical. For example, you can cook healthy foods together, plan walks or joint sports, as well as to avoid situations that can cause a break. Friends can also become a source of motivation, inspiration and support. The comrades who share your goals will become excellent partners in the training, will help to face stress and share advice on a healthy lifestyle.A professional trainer has the knowledge and experience necessary to develop an individual training and nutrition program, taking into account your features and objectives. It will help properly perform the exercises, choose the optimal load, as well as to motivate you and support you throughout the means of achieving the desired result.To involve others in the weight loss process, share your plans to reduce weight in social networks and friends. Explain what help you need and ask your loved ones to provide support from you. Join groups or communicate with other weight loss on the forums - so you support each other.

Hold a diet and a training journalHolding a newspaper is not only a fashion trend. Its effectiveness is confirmed not only by numerous studies. Just 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 applications for smartphones which automatically calculate the calorie content and the ratio of proteins, fats and carbohydrates in the power supply.Maintaining a diet and training gives a number of advantages, among which you can highlight:Consciousness of their diet: the recordings help to see which products prevail in the food and identify the "hidden" calories.Control on the contents of calories: The newspaper allows you to accurately calculate the number of calories consumed and control their compliance with the reduction or weight maintenance objectives.Analysis of eating habits: Recording helps to identify bad nutrition habits, such as overeating, the use of a large amount of sweet or grease and take measures to change them. Monitoring of physical activity: The newspaper allows you to follow the progress of physical activity, plan training and control their effectiveness.Motivation and responsibility: Maintaining a newspaper increases awareness and responsibility for its nutrition and physical activity, which helps achieve their objectives.To achieve maximum efficiency, it is recommended to adhere to the following rules:Note everything you eat and drink, including the smallest snacks and drinks.Indicate the exact amount of food consumed (weight, volume).Describe the cooking method.Repair time to eat.Note the type, duration and intensity of physical activity.Analyze your notes, identify the models and draw conclusions.The motivation for weight loss is not something that comes and leaves. It is not a will or a self-discipline, but the result of coherent small steps, which end up becoming a habit.