These suggestions will also allow you to lose weight.
Excessive weight not only affects the appearance, but also sleepy life. Excessive weight causes cardiovascular complications, type 2 diabetes, musculoskeletal system problems and mental disorders.
- Obesity is one of the basic risk criteria for the development of endometrial cancer (internal mucous membranes of the uterus).
- In women who survive menopause, additional pounds are associated with high probability of breast cancer, as well as colorectal cancer.
- Excessive weight is one of the reasons for the development of esophageal adenocarcinoma and kidney or pancreatic cancer, especially in men.
- Against the background of non -alcoholic fat diseases, obesity can cause this organ cancer, as well as neoplasms in the gall bladder.
- The same study links obesity to the possibility of developing various myelomas (excessive spread of plasma cells).
It is important to note that the relationship between overweight and cancer is complex and multifactorial. The mechanisms of which obesity contribute to the emergence of oncology including fluctuations in hormone background, chronic inflammation, insulin resistance and other factors. Given all the risks listed, you need to get rid of excess weight not only with fashion trends, but to expand your life.
Weight loss is a complex and prolonged process that requires a person not only to change in food and lifestyle habits, but also a significant effort and psychological stability. The motivation here can be changed. "
What are we going to talk about:
Factors that influence the motivation of weight loss
Both men and women are interested in losing weight. The difference is that in the female children this desire is often due to the need to adhere to the generally accepted beauty standards, and in men - health conditions.
- According to the WHO, about 2 billion adults over the age of 18 have overweight, of which more than 650 million suffer from obesity.
- Retention of motivation along the way towards weight loss is a successful factor.
- According to various estimates, from 80% to 95% of people trying to lose weight eventually return to their weight this year.
So we approached the topic of factor. They are divided into external and internal motivators.
External incentives
They proceed from the outside and can be associated with the appearance, social environment, recognition and other aspects of life.
- Improve appearance. It is one of the most common external incentives for weight loss. People often want to look more attractive, harmonious and appropriate. This may be due to the desire to love in the mirror, wear your favorite clothes, feel more confident and attractive in the eyes of others.
- Social recognition.It also plays an important role in motivation for weight loss. People often want to get approval and support from their social environment - family, friends, co -workers.
- Compliance with social standards.Often people feel pressure from the community, media and social networks that encourage the ideal image of the thin people. This is an incentive to start a diet and class in the hall.
- Professional needs.Models, actors, athletes and other public individuals must adhere to certain standards. In such cases, professional needs can be a strong external incentive for weight loss.
Although external incentives play an important role in motivation for weight loss, internal motivation is more effective and stable, as it is based on personal values and beliefs.
Internal motifs for weight loss
This variation provides someone with the strength and perseverance needed to overcome the difficulty and achieve their goals. What can encourage a person to lose weight?
- Improve your health condition.Excessive weight and obesity are a risk factor for the development of many serious diseases. Weight loss even a few pounds can significantly improve health conditions, reduce the risk of developing the disease and extend life.
- Improve the quality of life.Excessive weight limits physical activity, causes 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, increase sleep, increase yourself.
- Improve good. After removing additional pounds, someone eliminates a variety of unpleasant symptoms, such as shortness of breath, sweating, joint and back pain.
- Improve yourself.Full people usually feel unattractive, embarrassed by their body and can avoid communication with others. Losing weight helps to improve yourself, gain confidence and begin to treat your body with love and respect.
- Achieve personal goals.For some people, weight loss is associated with achieving certain personal goals, such as the opportunity to wear your favorite clothing, engaging in certain sports or simply feeling more comfortable in your body.
It is important to note that internal motivation is individual and unique to everyone. When setting goals to lose weight, it is important to take into account your personal values, needs and aspirations to choose the motive that will be the most effective and help to achieve the desired results.
The psychological aspect of motivation
Motivation, both internal and external, is a key element that determines a person's compliance with the process of weight loss and his ability to achieve their goals. But it is easier to "eat" than to work for a long time and it's hard to get rid of the mass. Therefore, you need to set your goals correctly and create a reward system.
- Set goals.They should be awkward, concrete and achievable (I'll tell you more detail in the article). For example, not a vague target -it is best to set a goal to "lose 5 kg in two months".
- Sets priority.What do you want to get: some pieces of cake tonight or -500 g on the scale tomorrow morning? Goals and priorities can be described. Many use motivational cards for this - they hang in a beautiful picture.
- Build an action plan.It should include specific steps that must be taken to achieve goals, such as dietary changes, enhancing motor activity and adjusting lifestyle in general.
It is important to note that action plans should be realistic and take into account one's individual characteristics, lifestyle, habits and priorities.
A study published in the journal shows that people who set specific goals to reduce weight, on average, lose 20% heavier than those who do not set goals. And the support of your loved ones increases the chances of weight loss by 30%.
Overcome obstacles and support in the process of change
When creating goals and plans, keep in mind that in the process of weight loss, you will face many obstacles, such as hunger, fatigue, stress, social stress and more. It is important to be prepared for these obstacles and have a strategy to overcome it.
Hunger
- To maintain a stable glucose level in the blood and prevent hunger, it is recommended to eat foods in small portions every three to four hours.
- When choosing food products, priority should be given to those rich in protein, fiber and complex carbohydrates. These include vegetables, fruits, cereal products, meat and fish.
- Sometimes the feeling of hunger can be due to inadequate amounts of fluid in the body. To maintain hydration, you need to drink enough water during the day.
- Do not skip food, as this can lead to strong hunger and, as a result, to eat too much.
Exhaustion
- For full body recovery and sufficient energy charges, it is necessary to concentrate at least seven to eight hours a day.
- Regular physical activity, although moderate, helps improve sleep quality and increase energy levels.
- Avoid stressful situations as they lead to fatigue and emotional injury. Determine the techniques of relaxation and voltage removal, such as yoga, meditation or walking in fresh air.
- Prepare your body with the vitamins and minerals needed to maintain energy.
Stress
- Determine what actually causes you to emphasize, and try to either eliminate these factors, or find an effective way to deal with them.
- Regularly practice relaxation techniques, such as breathing, meditation or deep yoga.
- Remember to spend time on hobbies that bring you fun and help to get rid of problems.
- If you are unable to overcome self -stress, it is advisable to seek the help of a qualified psychologist or psychotherapist.
Social stress
- Share your plans to lose weight with friends and family so they can support you.
- Do not hesitate to refuse to treat that inappropriate to your power plan.
- Communicate with people who are also striving for a healthy lifestyle and weight loss.
- Learn to say no "to people who try to make you eat dangerous foods.
To avoid breaking, write down what you eat to control your diet and identify problematic problems. Also don't try to lose weight too fast. Put goals that can be achieved and move towards them gradually.
Types of motivation in the process of losing weight
We have stated above that there are external and internal motivation. Now we will analyze what the advantages and disadvantages of each species.
External motivation
It is based on the desire to obtain other people's approval, meet social standards or achieve certain external goals, such as "into your favorite clothing" or "looks attractive on the beach".
Advantages:
- It can be a good urge to start losing weight;
- It can maintain motivation in the early stages, when the results are not seen.
Disadvantages:
- Unstable and quickly can be lost if external pressure weakens or goals is achieved;
- It can cause frustration and damage if the process of losing weight is slow or unsuitable for expectation;
- It can lead to dependence on others' opinions and cause losing one's personality.
External motivation is effective in the early stages, but, as a rule, it is not enough to achieve long results. Therefore, it is best for those who want to drop a few pounds.
Indoor motivation
It is based on awareness of the need to change your lifestyle to improve health, well -being and quality of life in general.
Advantages:
- stable and persistent throughout the process of weight loss;
- Helps to overcome difficulties and not give up when obstacles arise;
- It contributes to the formation of a healthy habit and lifestyle, which is maintained after achieving the goal.
Disadvantages:
- requires time and awareness for formation;
- It can be more difficult to maintain if no results appear in the early stages.
This motivation is a stronger factor in the success of weight loss than the outside. People with high internal motivation lose more weight and maintain the results longer than those with high external motivation. In addition, internal motivation is associated with a higher level of satisfaction with psychological life and well -being in people who want to lose weight.
Practical methods to maintain motivation
The establishment of a smart fiber
Smart targets are an effective tool that helps make the weight loss process more structured and achievable. The abbreviation of the smart decode is as follows.
- Specific (specific) - goals should be clearly formulated and do not contain unclear formulations. The example above is not to "lose weight", but "lose 5 kg".
- Measured (measured) - the goal should have a specific criteria that it is possible to evaluate its achievement (lose 5 kg in two months).
- Achievable (achievable) - goals should be realistic and match your capabilities. Do not "lose 30 kg in a month", but "lose 2 kg a month and lose 24 kg a year". It is important to consider the features of your body here. There are diseases that cause obesity. To lose weight, you need to undergo diagnostic and get rid of the disease, and only later - sit on a diet.
- Relevance (Relevant) - Goals must suit your values and needs. If you lose weight to be "like that model", your motivation will quickly evaporate.
- Bounded time (limited in time)-Goals should have a specific achievement time. This helps to focus on the task and not postpone its implementation for later.
To put smart prices for weight loss, determine your main goal. How many pounds do you want to reset? How old? Always divide the big goals into some small ones. Therefore, it is easier for you to keep track of progress and maintain motivation. Set specific terms to achieve every small goal. Write your smart cente on paper or in electronic form, regularly review your goals and adjust it if necessary.
Creates a supportive atmosphere
The process of weight loss is often associated with difficulties and challenges, which are not easily overcome by themselves. The support atmosphere, which is created thanks to the help of friends, family and professional coaches, plays an important role in achieving long results and maintaining motivation throughout the journey to a healthy lifestyle.
In 2007, the results of the study were published showing that obesity could be "infected", spreading to social networks. However, the same effect can work in the opposite direction: the support and motivation of friends and family can help you lose weight.
Family is one of the most important sources of support for someone who is trying to lose weight. It is important that the support of the relatives is not only emotional, but also practical. For example, you can cook healthy foods together, plan a joint road or sport, and help to avoid situations that can cause damage.
Friends can also be a source of motivation, inspiration and support. Friends who share your goals will be an excellent partner in training, will help to overcome stress and share tips on a healthy lifestyle.
Professional coaches have the knowledge and experience needed to develop individual training and nutrition programs, taking into account your characteristics and goals. It will help to practice properly, choose the optimal load, and motivate and support you all the way to achieve the desired results.
To engage others in the process of losing weight, share your plans to lose weight in social networks and friends. Explain what you need and ask your loved ones to give you support. Join a group or communicate with other weight loss in the forum - so you'll support each other.
Take care of diet and diet training
Keeping a diary is not just a fashion trend. Its effectiveness is confirmed not only by many studies. It is enough to correct everything you eat and drink during the day, as well as show the type and duration of physical activity.
For convenience, you can use special applications for smartphones that automatically calculate calorie content and protein, fat and carbohydrate ratios in the diet.
Maintaining diet and training gives some advantages, including you can highlight:
- Awareness of their diet: The record helps to see which product happens in the diet, and identifies "hidden" calories.
- Control of calorie content: Diary allows you to accurately calculate the number of calories used and control their compliance with the goal of reducing or maintaining weight.
- Food habits analysis: Records help identify bad habits in nutrition, such as eating too much, using a large amount of sweet or fat, and taking steps to change it.
- Monitoring of Physical Activity: Diary allows you to detect progress in physical activity, plan training and control its effectiveness.
- Motivation and Responsibility: Maintaining a diary raises awareness and responsibility for its nutrition and physical activity, which helps achieve their goals.
To achieve maximum efficiency, it is recommended to comply with the following rules:
- Write everything you eat and drink, including snacks and the smallest drinks.
- Show the amount of food used (heavy, volume).
- Explain the cooking method.
- Correct the meal time.
- Write the type, duration and intensity of physical activity.
- Analyze your notes, identify patterns and draw conclusions.
Motivation for weight loss is not something to come and leave. This is not a will or a self -discipline, but a consistent small step, which eventually becomes a habit.