How to start losing weight? Psychologist's advice. Weight loss psychology: how to start? How to start losing weight psychology
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There are many sayings and proverbs that our laziness hinders us in many of our endeavors. Every day in all our affairs there is a struggle between laziness and the level of our desires. Unfortunately, no one can help you start losing weight until you yourself are ripe for this.
The first step is to overcome your laziness. If you are constantly looking for an excuse, and ideas such as "I will definitely take care of myself from Monday," "after I see the result of a friend," "after a paycheck," constantly appear in your head. etc., it means that you are not ready yet. Many people know that spontaneous ideas are best brought to life in our country. This means there is no need to plan.
Many of you have heard of the so-called comfort zone. This is such a conventional line, only outside of which we feel calm and confident. The transcendental factors include such as finding a new job, meeting new people and everything that we have already mentioned above. After facing such new circumstances, our brain begins to contradict us and look for any excuses to avoid it.
Most modern people are accustomed to living "on schedule", to know every day how they will get through this day, because nothing changes in their schedule except the sequence. This is normal for them, so they don't complain to anyone.
That is why other people who are trying to “find themselves” are constantly taking risks, changing their activities, they consider anyone else but not adequate members of society.
In most cases, such people are not supported by friends and relatives, they try to convince them in every possible way and adjust them to their plans, put pressure on pity and the most valuable thing. Even if you start the process of losing weight, your loved ones may consider it a stupid idea and say a lot of such stereotyped phrases as: “You feel good,” “This is bad for your health,” or just laughing at your idea. Therefore, you must tune in and be ready for anything.
After numerous persuasions of relatives to change their decision to lose weight, many other temptations, for example, high-calorie food, also help. Everything is used, from and ending after eight in the evening. You must convince yourself that this negatively affects not only the figure, but also health. Also make it clear to your family that you are indifferent to this food, that now you are only interested in natural food.
For those who have a great sense of humor, we advise you to get a notebook in which you will enter all your "successful" and effective excuses and those that you have heard from others.
In the gym, don't be intimidated by the prying eyes of other beginners or pros. If at first you feel a little awkward and stiff, this is a completely adequate reaction, because you move outside your comfort zone and start a new life. In the initial classes, you should ask the instructor for help. He will select an effective set of workouts for you and give you many useful tips and instructions.
All sports should be supported by a light diet, which can be prepared by an experienced nutritionist. Set yourself up for a good result, and we are confident that you will succeed. After all, as the song says, if you really want to, you can fly into space.
What prevents us from starting the path to harmony? What barriers stop us and is it possible to overcome them? How can you make yourself lose weight?
Psychology to help: removing psychological barriers
For many of us, diet is an eternal hunger with exhausting exercise. From here comes ...
Finding strong motivation for the laziest
How to make yourself lose weight? Earlier it was said about psychology, but now we turn to how, with its help, start working on your figure at home.
Work efficiency depends on self-nudging yourself to achieve the next result and rewarding the successes achieved.
Here are the easiest ways to track your home workout results:
- A control belt that can stimulate you to lose weight by about 5 kg, but provided that it is barely fastened. There is an opinion that Leo Tolstoy lost weight in this way. The ritual is that as you perform daily exercises, you will track the result thanks to the belt buckles. As soon as they begin to fasten with ease, you should know that the process has started. Is this not an incentive?
- The next way to force yourself to lose 10 kg at home. It consists in buying a thing 1 size smaller. Purpose: to lose weight so that the thing does not sit like a glove, but is spacious. The only condition is that the outfit must be madly in love, so that the desire to appear in it in front of others is very strong;
- The most difficult task is to force yourself to lose more than 20 kg. To achieve this goal, you need to get a dog and stand in front of a full-length mirror and draw the outlines of the desired figure. By doing daily exercise and following a diet, you can know the progress towards a slim figure at any time. And the dog will help you take walks twice a day, which will also help you lose a couple of pounds. If you can't get a pet, get a bike. With a dog, you need to walk about 3 km in one walk, and devote about an hour to the "iron assistant".
I would like to hope that the listed methods will help overcome laziness and start training at home, but do not forget that every good luck should be encouraged. For example, please yourself with a purchase or go with your friends to a disco.
Heading before and after: examples of motivational photos for losing weight
The headache of most women - how to stop eating a lot?
The most popular advice on a painful issue: "If you want to lose weight - stop eating." But only the author of this saying did not explain how to put the advice into practice.
Fortunately, good people who have gone through this path agreed that in order to stop eating a lot, it is necessary to observe 9 rules:
- Drink water. It will fill the stomach, thereby the body will feel full much faster;
- No matter how trite it sounds, reduce the amount of sweets, fatty and give up fast food. Eat meals that are high in fiber and protein instead;
- Interrupt your meal at the first signals of satiety;
- If the problem is that you eat a lot out of boredom, find yourself an interesting hobby. Any activity distracts from hunger;
- When the path to the refrigerator is through stress, there is only one solution: knowing that food does not solve the problem. In this case, we again use search help. You need to find a way to quickly relieve stress. For example, swimming, drawing, walking, watching a movie, or listening to music;
- Eliminating temptations will help protect yourself from food. Do not store large quantities of goodies in the refrigerator. As practice shows, one species can easily break willpower;
- Eat often, but in small portions;
- Fool the brain. Reduce the weight of the portioned cuts by 50 grams. The brain will think that you have eaten the usual volume of steak, although in fact its weight is slightly reduced;
- Nutrition diary. One of the best ways to stop eating a lot is to start keeping track of what you eat. Do the analysis weekly, so you will know how your diet differs from the rational one.
Sport - nowhere without it
And how can you force yourself to play sports in order to lose weight? Experts from the European Fitness Association have developed 12 motivational ways to get off the couch and go to workout.
A step-by-step weight loss program: gaining the right habits
The detox program is designed for a month and includes several stages:
- Training;
- Active cleansing;
- Return to the usual diet.
So first week
The essence of preparation for cleansing is to adapt the body to the upcoming changes.
Start your day with porridge, fruit or vegetable salad. Gradually add raw vegetables to your diet, reduce your meat intake, and cut out alcohol.
Second week - switching to a new menu
Eliminate the use of sugar, canned food, fatty and semi-finished products. Also, for some time, you will have to give up dairy products, animal protein and some cereals: wheat, oats, barley and rye.
Many probably asked the question: what is there? Replace these foods with potatoes, carrots, cabbage, radishes, fruits, peas, beans, and lentils.
Do not forget about the use of gluten-free cereals - buckwheat. Also, do not give up avocados, nuts and vegetable oil, but do not overuse.
Third week
During the second week, the body managed to invigorate, and the digestive system had a rest, so the return of proteins should be carried out at the expense of seafood. And the novelty of the week will be a solid breakfast.
Fourth week
This is a return to the usual diet, which is why nutritionists recommend that the interval between dinner and breakfast be 9-10 hours. Add one of the previously prohibited foods to your meal every day.
It is best to start with the use of fermented milk products, then meat, eggs, and end with cereals. As for semi-finished products and canned food, they cannot be consumed for another whole month, but it is best to forget about their existence.
To achieve maximum effect, do not forget:
- Drink plenty of water - a daily minimum for each kilogram of 45 ml;
- Observe the regime - sleep at least 8 hours;
- Eat small meals often
- Try to do simple exercises every day;
- Don't forget about cosmetic procedures. During the detox program, some of the toxins will be removed through the pores. Therefore, the skin must be cleansed with cosmetic clays, scrubs and steaming.
There is an opportunity not to starve and, at the same time, to lose weight! Write down recipes.
A cucumber diet will help you lose weight forever. our experts tell about it in detail.
Well, who doesn't know about the kefir diet? But it is not only popular, but also very effective. In you can read how to sit on it, how long and what the results can be.
Excess weight is a danger to our body, so it's time to heed the advice of professionals.
From nutritionists
Before losing weight on your own, find a test on the Internet by which you can calculate the Body Mass Index. Based on the results, you will find out which group you belong to and from here you will start looking for recommendations for body shaping.
Nutritionists are against online diets, which, on the one hand, help to lose weight, and on the other hand, cause serious harm to the body. Therefore, seek the help of professionals who will draw up an individual nutrition program for you based on your indicators.
From psychologists
Psychologists advise:
- Regularly view motivational photos;
- Always be busy so as not to start eating out of boredom;
- If your hunger attack is not on schedule, convince yourself to postpone your meal for 20 minutes. During this time, find a hobby that will drive away thoughts about food;
- Carefully examine your figure in the mirror;
- Make a firm decision to lose weight and understand why you need it.
From fitness trainers
According to them, no physical exercise works without proper nutrition and being overweight is not overeating, but a passion for foods with a high glycemic index.
Thus, these foods force excess glucose to be stored in fat stores. Hence the frequent desire to eat arises.
Being overweight is a serious problem for many women, which can lead to depression and significantly reduce self-esteem. It would seem that if kilograms are inconvenient, then you need to get rid of them. How to tune in psychologically to lose weight? In fact, not everything is so simple, and the girls know this firsthand. Hunger strikes, diets and restrictions give short-term results at best. In such a responsible matter as fighting overweight, an integrated approach is important, and you need to start by working on your inner attitude. It is he who is the guarantor of victory.
Why do failures occur?
To avoid them, you need to understand how to tune in psychologically to lose weight. After all, so often a woman, after the very first setbacks, gives up and promises herself not to struggle with nature anymore, so as not to experience new disappointments. This approach is rarely successful. And the root of evil lies not only in the wrong diet, but also in the fact that the psyche was not ready for changes.
If you do not find your own way of how to psychologically tune in to weight loss, the scenario will be predictable. At first, a woman zealously gets down to business, but over time, enthusiasm disappears, especially when the effect of all efforts is insignificant. It is not enough to calculate calories, malnutrition and stress yourself It is very important to develop a psychological mindset for losing weight.
Define a goal
In order to defeat the ugly folds on the body, a woman must understand why or for whom she started it. To figure out how to tune yourself psychologically to lose weight, you need to determine which stimulus is the strongest: dissatisfaction with your appearance, health problems, or the desire to wear tight-fitting things? Conversation with oneself must be conducted honestly, discarding complexes. The mistake many women make is that they pass off imaginary incentives as their own motivations. For example, if a girl thinks about how to tune in psychologically to lose weight after she was reprimanded but she herself is quite pleased with herself, then the goal is unlikely to be achieved.
It is necessary to sort through all the thoughts, desires and aspirations, and only after a clear and balanced decision is made that losing weight is worth certain sacrifices, start the fight. This goal should be the slogan of every day.
Indicate desired proportions
As a reference, you can take your own photo, in which the woman likes herself, or choose another image. The picture should be hung in a conspicuous place and admired every day. If a woman is shy and does not want to emphasize her own shortcomings in the eyes of the household with such a demonstration, the photo can be hidden in a drawer and regularly examined, simulating the situation. This method is especially effective when you want to pamper yourself with harmful products.
Keep a diary
It can be traditional or electronic, the main thing is to fill it out daily. The sheet should be divided into two columns to record the pros of a lean body and the cons of a full body. It's better to write honestly, down to the smallest detail. Such recordings will be an additional incentive when the mood drops.
You can write about what you want to do when you are slim, such as buying a beautiful swimsuit. This will help you figure out how to tune in to losing weight psychologically, and clearly see what benefits await you.
You can enter any information in the diary that will motivate you for success. The numbers will be especially revealing. At first, the weight and volumes practically do not change, but then the values \u200b\u200bwill decrease significantly, which will become an additional and rather powerful stimulus.
Controlling emotions
Views on life are of great importance. If you think that losing weight is an unrealistic task, then the process of losing weight will only bring bitterness, disappointment and gloomy thoughts. There is no need to take the path to as a punishment, because this path leads to beauty, health and self-confidence.
Two sides of the coin
Thinking about how to tune yourself psychologically to lose weight, do not forget that there are positive aspects in this difficult matter. These include a visit to saunas, swimming pools, beauty salons and group sports. There you can not only gain strength and get a boost of cheerfulness, but also make new acquaintances, chat with people. Compared to those benefits, giving up a cake or fried chicken doesn't seem so bad.
Communication with a psychologist
In severe cases, working with a specialist will help a woman gain confidence in her abilities. He will conduct a conversation and reveal hidden fears and experiences. You can try teamwork, because in the company of people who have faced the same problem, it is much easier to overcome difficulties.
Set the date
Determine the moment that will be the starting point in If you are not ready to start right tomorrow, you should not go against inner insecurity. Better to take the time to figure out how to tune in to losing weight psychologically. Then in the subsequent process will go much faster and easier. But there is no need to postpone the matter indefinitely: it will take 5-7 days to collect your thoughts.
Shopping
Shopping is considered a motivating factor. Take time to shop around fashion boutiques and try on your favorites. For many women, it helps to get angry and take action. The desire to become slim will acquire special value, so all the efforts made to lose weight will no longer be a reason to feel sorry for yourself.
You can buy an item that you especially like, but one size smaller. Hang it in your closet and admire regularly, imagining what a sensation you will make when you appear in it at work or at a meeting with girlfriends. Imagine how admiringly men will look at you and women will look enviously at you.
Self-hypnosis is a great thing
Every time before taking a small auto-training. This practice was developed by Dr. Sytin and has proven to be quite effective. It is necessary to instill that you can control your own feeling of hunger, deliberately give up unhealthy foods, and now you will eat exactly as much as your body needs. If the inner voice sounds firm and convincing, the body itself will understand how to tune in to weight loss and diet.
List of products for the first week
In order not to deviate from the schedule, it is worthwhile to schedule the diet for the first time. When done, empty the refrigerator completely and fill it with only the foods that match the list. Then there will be no temptation to deviate from the chosen direction and pamper yourself with sweet or spicy ones.
Don't get hung up on kilos
It is helpful to talk to women who have already lost weight. They can give advice on how to tune in to losing weight, advice. In order not to constantly count how many folds are already gone, and regret the uneaten dishes. Better to channel the energy in a different direction and find a hobby that will bring satisfaction. You can do anything: sew, paint, write, read books, etc. Then there will simply be no time to feel sorry for yourself, because you will be carried away by a completely different, more constructive occupation.
Create a photo collage
Many women have experienced first hand how difficult it is to understand how to force and psychologically adjust themselves to lose weight. It will be a good incentive with your own hands. You need to photograph yourself in a swimsuit every month and post the pictures in chronological order. Thus, you can clearly see that the results are there, and they are pretty good.
There are certain tricks that are very helpful in losing weight easily without experiencing much discomfort.
Today phones are multifunctional, and it’s silly not to use it in everyday life. Before each meal, you need to set yourself reminders for what you are losing weight, and how your life will change when your body becomes lean. After reading such an affirmation, you are unlikely to want to eat something that will not have the best effect on your figure.
Stop eating for children or other household members. There is a stereotype in the heads of many women that food should not be thrown away. Of course, there is some truth in this, but the extra pounds are not worth it.
The correct psychological mindset for losing weight requires work on yourself, but the results are sure to please. Right now, you need to do a little experiment: impose yourself the usual portion, but eat only half. After that, you need to set aside the plate and listen to your own body. As a rule, the feeling of hunger has already passed, so there is no need to finish the remaining food. Over time, a woman gets used to eating less, and this no longer causes inconvenience. And the lightness after the meal will be a pleasant bonus.
To lose weight, you must, first of all, limit the amount of calories consumed and exercise at least a little.
At first glance, everything is simple, easy and clear.
But when it is necessary to achieve a result in practice, unfortunately, only a few achieve success.
The rest, however, hardly manage to part with a couple of extra pounds, which subsequently also come back. So how do you force yourself to lose weight?
Weight loss psychology: how to find powerful motivation and overcome the psychological barrier
In order to finally lose weight and acquire an ideal figure, you need to understand yourself and understand why you really need all this.
Psychologists advise to divide this process into several stages:
Never be discouraged, even if something went wrong today, continue everything tomorrow according to a predetermined plan. And very soon your reflection in the mirror will be charming.
At home, you can also effectively motivate yourself to lose weight:
All these methods, first of all, force a person to start losing weight mentally.
Where to start losing weight
So, where do we start to lose weight and how to do it correctly:
- First, determine your body mass index, how many extra pounds you have, in general, from the point of view of medicine.
Soberly assess all your shortcomings and make decisions on how you will get rid of them. - Decide reasonably how many pounds you want to lose, and approximately by what time it should happen.
Remember that normal weight loss is a maximum of 2-3 kg per month. - Warn your relatives and ask them for help so that they do not interfere with your weight loss and do not impose an extra snack.
- Count the calories you eat and write down what you ate during the day in a special notebook.
- Start losing weight by increasing your protein intake, but decreasing fat and carbohydrates.
- Drink plenty of pure water, up to two liters per day.
- Start eating a little (200-250 grams of food at a time), but often (5-6 times a day).
- Be sure to exercise (whatever you choose).
And never reward yourself for your weight loss achievement with food. Come up with something original.
How to force yourself to lose weight and create motivation for proper nutrition, learn from the video.
Switching to proper nutrition
To switch to proper nutrition, first read and study all its principles.
How to force yourself to do sports
The hardest part of this business is to start.
Here are some simple tips on how to do it successfully:
- First, choose the sport you like.
Not the one that is trendy or promises great results, but the one that pleases you. - Find yourself a partner to do sports or go to the gym together.
- Buy a subscription to a sports club or pay for the services of a coach, it will be a pity for the money spent in vain, you have to go.
- Look at the photos of peers on social networks who look better than you, for sure they go in for sports and monitor nutrition. Why are you worse?
- Combine sports with everyday life, for example, a regular walk with the dog can be made sporty, you can listen to an audiobook while jogging in the park, you can go to work on foot.
- Watch a motivating video for sports.
Stop looking for excuses, just take it and do it day after day and it will become an integral part of your life.
How to make or persuade a loved one to lose weight
It is not so easy to make a loved one lose weight. After all, if you speak frankly about your desire, almost anyone will take it with hostility.
And it will only resist. An extremely cunning and wise approach is needed here.
Show your wife or girlfriend by your example, start doing sports yourself, running, push-ups or something else. Perhaps your loved one realizes that it would be nice to lose weight and start playing sports with you.
You can even call with you, as if boring alone.
You can try to tell with admiration several stories about losing weight of your friends. It can create jealousy and even motivate your husband or wife to take action.
Start getting involved in active sports, your half will have nothing left to do but join or even get involved in this activity.
Suggest going to the pool together, this is a great and very enjoyable way to lose those extra pounds.
So how do you force yourself to lose weight?
You should never put off until tomorrow.
After reading the article, start acting immediately.
This is the only way to achieve success!
How to find the motivation to lose weight can be found in the video.
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