I wish I could lose weight and have the body of my dreams, right? And it seems that the algorithm has been known for a long time and an abundance of information is still available via the Internet. The problem came, as they say, from where we did not expect it: our cunning brain resists changes in our usual way of life. Motivation, this simple word has become a real scourge of our time. Let's see how to motivate yourself to lose weight: effective methods, useful tips, inspiring phrases, all this awaits you in this article.
Types of motivations
Forewarned is forearmed! Before you take on a big business (and losing weight is a rather voluminous and complex task), you need to "tighten your equipment" and understand what this very motivation really is. This is also important because you can easily understand which method to influence you. Below we will see what types of motivation exist and how they can be used in the context of losing extra pounds.
Positive
Positive motivation is the good old "carrot" method, when the achievement of a goal or progress towards it is associated with pleasant emotions, and your desire to move forward is caused by the desire to receive these emotions. For example:
- by losing weight, you will enjoy a big purchase that you have been putting off for a long time;
- family and friends encourage your progress, cheer you on, and congratulate you on your success;
- After losing weight, you will be able to participate in the competition that you have dreamed of for a long time.
This type of motivation works well for positive people who are not prone to excessive self-criticism, as well as for those who need to lose a small amount of kilograms, with which, in general, life is already good.
Negative
Negative or negative motivation is the "stick" method. In this case, your main motivation is fear. For example:
- I'm so tired of being overweight that I don't want to look in the mirror;
- going to the gym for fear of gaining/losing even more weight;
- weight becomes a serious threat to health.
This type of motivation works best if you're faced with a choice: "do it or die. "It can be used when the problem is urgent and the goal must be achieved at all costs.
External
Extrinsic and intrinsic motivations are varieties of positive and negative types that can arise in both cases. Behind external motivation is usually another person, circumstances and conditions around you. That is, something from the outside leads to the result.
Internal
Unlike external motivation, internal motivation does not depend on surrounding factors: in this case, the driving force is within you. If you move to another country, another environment and other conditions, your desire to lose weight will remain in place.
How to deal with the fear of starting
Do you think you need strong motivation because you are a big procrastinator? Sometimes the problem is not laziness at all, but the banal fear of starting something new. The brain always responds to lifestyle changes with concern for our well-being. Therefore, any stress - such as reducing portions, excluding familiar foods from the diet, exhausting exercise - can prevent you from starting to lose weight, even with simple thoughts about it. Let's see what to do now.
Build a clear action plan
Any goal, even the most comprehensive one, is just hundreds, thousands, or tens of thousands of small steps. Often we do not realize this, so we do not even get down to business - we simply cannot imagine how to get from the current point A to the cherished point B. Everything will go much easier if you carefully write down a list of your steps on paper or in notes on your smartphone - from an approximate diet to a training program and actions in case of breakdowns (this is important).
Do not rush
Often we try to change ourselves once and for all, completely changing our usual rhythm and way of life. Naturally, this leads to breakdowns, because stepping out of your comfort zone is always stressful. To have enough strength and desire to achieve your cherished goal, start the journey slowly. Remember that the weight loss process is a long journey and there is no need to rush. Start by changing one bad habit, stay that way for a few weeks until it persists, and then only move on to the next one.
Do it
Thinking about starting a new life is very exciting and enjoyable. We can imagine an infinite number of different scenarios, develop a strategy, get bogged down in doubt. . . Yes, even read articles on motivation! : ) Isn't it easier to start? To take the first step, it is enough to at least lie down in the direction of your dream. And for the first changes to happen, you need to grit your teeth and take a step - you will definitely succeed.
How losing weight will improve your life
So, when you have finally decided to embark on the exciting process called "losing weight", it is time to understand why you need it. After all, we all only pursue the goals we passionately desire, right? Below are the most common consequences of weight loss that people who are losing weight dream of. Choose the ones that are closest to you!
Self-confidence
After losing weight, you will finally look in the mirror and feel beautiful. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with that comes complete self-confidence. You will feel in control much more often. Many things you previously dreamed of will no longer concern you, because you already know what you are capable of.
Health
Excess weight always leads to many problems. And this is not only a huge load on the joints, the cardiovascular system and the thyroid gland. If we're talking about just 5 to 7 extra pounds, your body will still be grateful to you for getting rid of them. With weight, skin problems, which suffer from an abundance of sugar and fat, will disappear, digestion and metabolic processes will improve, and a feeling of lightness in the stomach will add vigor and strength.
New perspectives
Having achieved their goal, people begin to feel completely different from before. They live life happily and discover more and more new things on their own, whether it's a job you didn't think you were qualified for or a new hobby. After achieving success in one area, you will begin to believe in yourself and explore this world much more actively.
Important!Here's the bottom line that everyone looking for ways to motivate themselves to lose weight needs to understand: If you need someone's "magic kick" to get started, which you're constantly putting off, that means you don't want to. not achieve the objective. the result is still quite strong (or in your head, it's not worth it. )
Everyone has their own list of "wants" that are currently unattainable due to being overweight. By losing weight, you will not only gain self-confidence and good health, but you will also try a new format of life: you will begin to wear clothes that were not available before, you will be able to go to the beach and to theswimming without embarrassment, you will become an example and an inspiration for others. And how many successful nutritionists and fitness trainers started by losing weight themselves!
What are the consequences of postponing a "new life"?
Time flies
Do you think you will always have time to lose weight? Do you promise to start each week on Monday? But all the while, the days of your precious life are passing - indeed, your only one. Think about where you could be now if you had started a no-excuses journey last year. Do you want to experience the same disappointment in a year? Otherwise, the choice is yours.
Metabolism worsens
Every year it becomes more and more difficult for the average person to lose weight - that's a fact. Metabolic processes slow down, habits become ingrained and daily life becomes more stressful. As we age, muscles are no longer as easy to "move". Remember, by postponing the path to a healthy lifestyle, you naturally dig a deep hole and move further away from your goal.
The dream goes further and further
Sociologists have noticed an interesting thing: if a man does not approach the girl he likes within the first 30 seconds after noticing her, there is a good chance that he will never see her again. If there is not enough momentum, more and more excuses and doubts will appear. But it doesn't only work with girls: it's easier to start achieving your goal from the first thought. How long have you been delaying weight loss since you first thought about it? Every day you move further and further away from your dreams. And the probability that you will succeed tomorrow will be less than today.
The main secret of personal motivation
It's time to discover the main secret of weight loss motivation that works for both women and men. The fact is that it doesn't help you lose weight at all. Or rather, not like that: it works quite well, but its lifespan does not exceed a few weeks. And you can evaluate the first results of healthy weight loss no earlier than in a month. You know what I mean?
If you are still looking for motivation to lose weight every day, abandon this idea and work on your willpower better. Discipline and habit should become your new best friends. No "external" motivation will work if you don’t change your consciousness. And all you need is persistence and time.
But don't rush to get upset: motivation to lose weight in girls, boys, children and adults is not a myth at all. It exists and even works well if you use it as a first step towards your goal. Below I will explain in more detail specific ways to motivate yourself to lose weight on the advice of psychologists, and in return, promise yourself not to delay your dream again.
Where to look for motivation to lose weight: 5 effective ways
Surround yourself with the topic of weight loss from all angles
Do you know which method of learning foreign words teachers consider one of the most effective? All you need to do is write them on bright pieces of paper or pictures and place them throughout your apartment: on the refrigerator, in the bedroom, on your phone's screensaver. The more your eyes come across these words, the more familiar they will become and the quicker your brain will remember them.
It's the same thing here. You need to make sure that the theme of a healthy lifestyle, proper nutrition and weight loss accompanies you throughout the day. Subscribe to thematic groups on social networks. networks, find like-minded people, listen to thematic podcasts and watch videos on this topic. You yourself will not notice how your brain will begin to perceive the new way of life as the norm.
Set a clear goal
It is impossible to walk a long thorny path without burning eyes. You must have a passionate desire to reach the finish line, and for that you must understand what you are looking for. Without a clear, precise and measurable goal, it will be very difficult to force yourself to lose weight, and any motivation will be powerless. Here are some tips to best define your goal:
- more details - think about all the conditions of your final result;
- remember that the goal must be realistic and achievable;
- set a clear deadline by which you must reach the finish line.
Give yourself a reward for your results
Achieving your goal becomes much easier if a valuable prize awaits you at the end. Think about the big purchase or intangible thing you dream of - it will be a great incentive to stick to your diet and get closer to your goal. In the meantime, while the weight loss process continues, you will have time to save money for your dream.
Find a model in your environment
One of the best motivations is weight loss examples provided by your acquaintances and friends. Find someone you know who has already traveled this path and find out from them how they succeeded. If this is your close friend, you will be able to consult him on various issues and receive some of the useful tips. And also, his example, like no other, will prove to you that changing your life is entirely possible.
To fall in love
Hormones can do wonders, making us indifferent to junk food and making us want to change to become a better version of ourselves. Of course, falling in love on command is impossible. But nothing prevents you from being in society a little more often, devoting time to pleasant acquaintances and communicating with girls. Even if you don't meet your crush now, by becoming more active you will meet many girls, which can motivate you to lose weight.
Quotes from famous people for personal motivation
- "There is nothing better than living life striving to become better. »Socrates
- "The journey to a thousand pounds begins with a hamburger. " Chris O'Brien
- "If you don't give your body the best, you're simply robbing yourself. " Julius Erving
- "If you feel like you're giving up, remember why you were holding on before. "Jared Leto
- "Ultimately, your health is your responsibility. "Jillian Michaels
Motivational phrases
- "Strength is not what you can do. There is strength in overcoming what was once thought impossible.
- "Losing extra pounds doesn’t start at the gym. It all starts with your thoughts. »
- "In three months you will thank yourself. "
- "Apologies don’t burn calories. "
- "You don’t have to go fast, you just have to go. "»
- "The question is not whether you can. And when you do.
- "You didn’t gain extra pounds in one day; And you won't lose it in one day. Be patient".
- "Taking care of my health today gives me the best hope for tomorrow. "
- "When you feel like quitting, think about why you started. "
- "Success is the sum of small efforts repeated day after day. »
How to make sure your motivation doesn't disappear
As mentioned earlier, the main secret of motivation for losing weight (as with anything else) is that its duration is calculated in a few days. It's not difficult to get excited about an idea - difficulties arise when you are already accustomed to a new way of life and it begins to bore you. There are a few tips that can help you stick to your fitness routine without suffering.
Record your results
Keep a journal of your achievements in which you record measurements, weight and other results. And of course, don't forget to measure your parameters and step on the scale at least once a week. Even if you don't see results now, in the future, with such detailed reporting, you will immediately notice progress and be able to improve your journey.
Take photos and videos
Kilograms on the scales do not always show a clear picture of what is happening - weight can "jump" due to edema, undigested food and even simply an increase in muscle mass (which ismuch heavier than adipose tissue). In this case, regularly photographing your body will be an excellent motivation to continue losing weight.
Eating cheat meals
A cheat meal is a special day during which we give ourselves a little respite and gradually eat something that is forbidden on ordinary days. Cheat meals are beneficial from both a psychological and physical perspective, so they should definitely be included in your weight loss program. Determine the regularity of these days for yourself: on average, cheat meals occur 1-2 times a month.
Don't blame yourself for moments of weakness
Prepare in advance for a breakdown - only in this case it will not prevent you from moving forward. Don’t punish yourself by "eliminating" extra calories, and especially don’t think that all is lost. If a breakdown occurs, analyze what the problem was (most often this happens when you were too hungry and a "forbidden" object caught your eye, but there are other reasons) and draw a conclusion for the'future.
Important!Weight loss is never done in a linear manner: it is a very long and thorny path, strewn with unforeseen situations. If you are ready for it, nothing will deviate you from your route.
Remember why you are doing this
Remember three things:
- when did you decide to start;
- Where are you going;
- What are you running from?
Motivational phrases, quotes, examples and life hacks are just "food" for the brain. The real effect only comes from will and a developed habit. Keep this in mind and don't rush to look for new inspiration as soon as the motivational effect wears off. Nurture and strengthen your character and remember that you can do so much more than you think!