There are many known methods and ways to lose excess weight, but without motivation they will not help. Every day you need to make a lot of effort to lose weight, so the main factor leading to success on the path to achieving the goal will be the right motivation and positive attitude.
Motivation techniques in the early stages
The first step to losing excess weight is self-analysis. You should highlight for yourself the main reasons why you want to get fit. The desire to change, develop willpower, health benefits, increase self-esteem - for each person, a certain factor will act as a motivator.
At this stage, it is important to determine the desired end result. The desire to lose weight in the summer is not enough motivation. It is designed for a short period of time and is unlikely to lead to success. Finding the strength to exercise and diet every day will require some serious motivation.
Change yourself and your life
Very often, extra weight appears in people who are dissatisfied with their life. An unloved job, the absence of an important person, fear of failure or lack of success, inner weakness of character - all this forces you to hide your fears underdense crust of excess weight.
It is necessary to show determination and get rid of unnecessary worries. The goal will be as follows:Changing who you are on the outside is the beginning of changing your entire life. A strong desire to change your life for the better will be the strongest motivator that won't let you give up halfway.
Improve health
The final result will depend on your personal perception of the importance of health.
An overweight person condemns himself to health problems:
- problems with the functioning of internal organs,
- stagnant processes,
- metabolic disease,
- Heavy load on joints.
It is necessary to realize that health will depend on diet and the richness of the daily menu.
Taking care of your health will no longer allow you to eat food in unreasonable quantities, nor will it allow you to starve on the road to weight loss. Great feeling, light body, good immunity - all this can be achieved if you exercise and watch your diet. This is a strong motivation to help you not give up.
Self-affirmation of your appearance
Motivation to lose weight every day is more than just a photo of a model with ideal parameters on the refrigerator door. You should make an internal, conscious decision that only will and daily work can lead to positive results.A complete assessment of your physique is a good first step.
Having identified the main flaws and shortcomings, you can safely start losing weight. In this case, uncertainty about your attractiveness will only be beneficial: it will give you strength every time you want to stay the same. Existing complexes also need to be directed in the right direction and remember that even, reasonable weight loss will help get rid of them.
Cultivate willpower
Losing weight requires a lot of dedication, so you should be prepared to work long and hard. At some point, you may want to give up and feel sorry for yourself. It is at this stageinner self needs to be challenged: "Can you achieve your ideal parameters? "
Every day the will will be strengthened and self-satisfaction will appear from the results achieved. Not wanting to be disappointed in yourself awakens a certain passion, which is followed by actions aimed at achieving the goal - sports activity, proper balanced nutrition, absence of bad habits.
Set realistic goals
The right step at the early stages of transforming your figure is to truly assess the state of your body and set realistic goals. Each body will react differently to a sudden change in the usual diet, exercise will be supplemented and this must also be taken into account. The weight will probably stay in the same place and there will be no noticeable change in shape.
Any weight loss process will be personal, so you should listen to your body. Many tips to lose 15 kg in 2 weeks are nothing more than gimmicks.You should not expect immediate results, you need to make a certain effort every day to achieve your goals. and fully evaluate your capabilities.
Blogging exercise
Daily weight loss motivation is a visual assessment of current changes in your figure. It is often difficult to notice the presence of results and evaluate them when looking at yourself in the mirror after each workout session. Keeping a record of your body measurements will allow you to adjust your weight loss progress and compare results.
To maintain your diet, you should keep a diary to count your calories, which you can also include in your exercise program. Creating a personal blog will allow you to not only visually evaluate your results, but also share your successes with others. Sometimes encouragement and reviews from others, especially positive reviews, can become one of the top motivators.
Think about a system of punishment and reward
A specifically developed system of rewards and punishments will help you stay in good shape every day. The entire process of losing weight will become a kind of task completion, in which there will be time for praise and demonstration of character toughness.
It is very important to establish meaningful punishments and rewards:
| Promotion | Penalty |
|---|---|
|
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You can also use the money making method where you reward yourself by putting money in your piggy bank to buy a highly desirable item. As a penalty, the purchase money is not reserved, thereby increasing the time to collect the necessary amount and make the desired purchase.
Old photos and favorite clothes - in prominent places
Everyone has at least a few well-dressed photos taken before the problem of being overweight arose. Among the photos, you should choose a few that you love and hang them in prominent places. Every time your eyes encounter an image, your internal strength to continue on the right path to weight loss increases.
If there are no such photos, then an inspirational collection of photos from the Internet of people who have overcome being overweight will come to the rescue.
The image will once again prove that nothing is unrealistic and everything can be achieved with hard work. Your favorite clothes, a few sizes smaller, that once flattered your figure, will also become additional motivation for you to carry out your plan. One of the goals may be a great desire to wear a beautiful outfit again and not hide the body in shapeless clothes.
Tell everyone about your plans
When you lose your inner strength and lack strength, the best support can be the words of encouragement from your loved ones. So, it is worth mentioning your plans and goals to get rid of excess weight. You should report this to people you trust and trust that you won't be ridiculed in the future.
Close people will periodically take care of current problems, notice positive changes and help control their desires related to harmful and improper consumption of food. You can also choose someone in your close circle who also wants to change his appearance.Overcoming difficulties together will unite you and help you achieve your goals.
Think and act positively
A positive attitude is one of the basic rules. Gloomy thoughts about not being able to achieve ideal parameters for yourself will not lead to good results. Such thoughts can further lower self-esteem and cause you to completely disable your own abilities.
During the weight loss process, stress will be the biggest enemy and cause the body to stagnate.That's why you should calm down and think with a positive attitude, see yourself in your current state and think about how you can transform yourself perfectly in the future.
Motivation to stick to your diet and exercise regimen
Motivation to lose weight every day will give you strength to do the next thing. Following the rules of a healthy diet and exercise is not an easy task. This is a daily task that requires some motivation.
A scorecard in which each action will be evaluated will allow you to clearly describe your personal investments in daily work for yourself:
- If all points that should have been completed on the day are achieved, a maximum number of points will be set.
- You can earn 1 point for each assignment.
- Any dish that corresponds to the calculated calorie content will be awarded 2 points.
Over the course of a week, points will accumulate and if the final result does not reach the maximum possible then a small penalty should be given. To earn points, you can use a reward system, where each additional action aimed at losing excess weight will add points.
The right pace is key to losing weight
Doing exercise in the right way is the key to losing weight consistently and sustainably. When building a workout program, you should take into account realistic possibilities and avoid performing exercises to the point of exhaustion. The body will perceive unexpected loads and changes in nutrition as a stressful situation.
It will take some time to get used to the new lifestyle, so the pace needs to be measured. If you exercise intensely, your muscles may be sore the next morning and your health may get worse. At this stage, there may be a desire not to complete the work begun.
It is recommended to increase the load after the body gets used to the previous training program.
The same goes for maintaining a diet. Excessive cutting of calories will not benefit the body, it can lead to the development of stagnant processes and significantly worsen the psycho-emotional mood.The main rule is to comply with the regimen at a moderate and comfortable pace for the body.
Exercise for fun
Exercise can improve your mood, although it may seem hard to believe at first glance. If your body wasn't used to exercising before losing weight, it's important to gradually start exercising. This can be morning exercises or an active walk in the fresh air.
To lose weight, it is very important to increase the load after the body gets used to the previous exercises. You should not consider sports as a punishment for being overweight. Motivation every day is a positive attitude and internal admiration for yourself after a workout.
Good equipment and sportswear for training
Buying new things is always fun and exciting. Before you start training, you will have the opportunity to choose a sports uniform that matches your favorite color scheme and style. New things will boost your positive attitude and you will definitely want to try them.
In addition to sportswear and a new pair of shoes, you can buy additional accessories:
- pedometer;
- a heart rate monitor;
- sports equipment for playing sports at home;
- training apparatus.
During practice, new things will certainly delight you and create a positive mood.
"Yes! " - favorite dish but within reasonable limits
Switching to a reasonable diet and changing taste habits is not easy for everyone. It is worth remembering that the diet should not be too strict - it should be as balanced as possible. Therefore, you should not immediately give up everything to eat vegetables and fruits.
A complete ban on your favorite foods will almost certainly lead to a breakdown and weight loss efforts will not bring results.
To create a menu, you can contact a specialist who will help you create a balanced diet and supplement it with foods that are not only healthy, but also delicious. Counting calories consumed during the day will help further. This approach will allow you to make the right choice in favor of healthy foods with a lower calorie content.
Positive attitude towards diet
The motivation to lose weight every day is to have a positive attitude about nutrition. Don't think that healthy food is tasteless and monotonous. There are many recipes based on the rules of healthy nutrition: meat dishes, unusual desserts, delicious salads. Such food not only benefits the body, but also allows you to enjoy the taste.
Completely prohibiting and constantly reminding yourself that you should adhere to a strict diet will lead to feelings of inferiority. That's whyYou need to change your attitude towards foodand remember that healthy eating is delicious, wholesome and varied.
Daily weight loss motivation: maintain results
It is best to consolidate results and personal achievements not only in memory but also in the weight loss diary.
To do this, you can keep a special notebook to record weekly results based on the changed parameters of your figure and weight. Observing your achievements, there will be great motivation to work effectively in the future. At the end of the month, it is advisable to compare changes because it is not always possible to achieve clear results in a week.
Weekly image reports with achieved results
Another way to visually confirm that diet and exercise help in the fight against excess weight is to take a photo. To do this, you can use a large mirror or ask a relative to take a photo. It is advisable to take photos from different angles - this will allow you to fully appreciate your body from the outside.
After a week of productive work on the body, you should repeat the procedure - take photos in the same position and at the same distance from the camera. An additional offer will appear after comparing the results with a difference of 1 or even 2 months.
Start new healthy habits
At first glance, following the rules of a healthy lifestyle may seem boring. To get rid of thoughts that can worsen the final result, you should form good habits. In nutrition, this could be improving culinary skills in preparing new dishes, vegetarianism or other areas.
To get new habits in sports, you can not only go to the gym and do monotonous exercises. There are many areas in sports, so you can definitely find an interesting option. It can be dancing, aerobics, running at the stadium, swimming.
The more interested a person is in doing sports, the more interested he will be in the whole process of losing weight. It is not only good for health but also entertaining.
Do not give up
Victory over laziness is victory over oneself. The beginning of change comes from a change in outlook on life. It is very important to act decisively, not abandoning all weight loss efforts at the initial stages. It is important to understand that getting the desired body parameters is a complex, long-term process that requires daily efforts on your part.
A positive attitude is the main ingredient on the path to achieving desired results.
In times of bad mood and unwillingness to make efforts on yourself, it is worth remembering why you want to lose weight. In the absence of internal strength and loss of desire to achieve more, it is necessary to compare previous results and evaluate the work performed. In most cases, even small changes in body parameters can motivate a person to strive even harder to achieve results.
Keep an achievement log
Keeping a record of the work performed and the parameters changed will be a clear example of current results.
In your diary you might note:
- Change body parameters.
- Changes in weight.
- Personal achievements in sports.
- Changes in daily diet.
The achievement diary is not only intended to record results, but also serves as additional motivation. The pages can be diversified with your best photos or images of people, the results of which are admirable.
Say goodbye to the big things
Body parameters will certainly change for the better. Previously used clothes will become uncomfortable and loose. Getting rid of old clothes is another positive. It can be given to someone, thrown away, or donated to charity. The thought that plus size clothing is becoming unnecessary will certainly make you want to take further action.
Your own results are the best motivation for everyone.
Without the right motivation, you won't be able to successfully achieve your goals - this will be frustrating and lead to self-harm. Weight loss motivation will be a strong motivation every day for you to achieve your goal. A positive attitude, healthy habits, exercise and a balanced diet are the keys to success on the long journey of losing excess weight.