I wish I could lose weight and get the body of my dreams, right? And it seems that the algorithm has been known for a long time and there is always abundant information available through 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 true scourge of our time. Let's find out how to motivate yourself to lose weight: effective methods, useful tips, inspiring phrases - all this awaits you in this article.
Types of motivation
Forewarned is worth two! Before launching into any big undertaking (and losing weight is a rather voluminous and complex task), it is necessary to "repair the equipment" and find out what this motivation really is. This is also important because you can easily understand which method to influence yourself. Below we will see what types of motivation exist and how they can be used in the context of losing extra kilos.
Positive
Positive motivation is the old "carrot" method, when achieving a goal or moving towards it is associated with pleasant emotions, and your desire to move forward is caused by the desire to receive these emotions. For example:
- When you lose weight you will delight yourself with a big purchase that you have been putting off for a long time;
- family and friends encourage your progress, cheer you on, and praise you for your success;
- Having lost weight, you will be able to participate in the competition you have always dreamed of.
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 kilos, with which, in general, life is already going well.
Negative
Negative or negative motivation is the "stick" method. In this case, your main incentive 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 are faced with a choice: "do 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 occur in both. Behind external motivation there is usually another person, circumstances and conditions that surround you. That is, something external 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, to another environment and to other conditions, your desire to lose weight will still be valid.
How to face 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 a banal fear of starting something new. The brain always reacts to changes in lifestyle by worrying about 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 find out what to do about it now.
Build a clear action plan
Any goal, even the most global one, is just hundreds, thousands or tens of thousands of small steps. We often don't realize this, so we don't even get to work; We simply cannot imagine how to get from the current point A to the cherished point B. Everything will be much easier if you painstakingly write down a list of your steps on paper or in notes on your smartphone, from a rough diet to a training program and actions. in case of breakdown (this is important).
Don't rush
We often try to change ourselves once and for all, completely changing our usual rhythm and lifestyle. Naturally, this causes breakdowns, because leaving 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 road and there is no need to rush. Start by changing a bad habit, stay at it for a few weeks until it sticks, and only then move on to the next.
Do it
Thinking about starting a new life is very exciting and pleasant. You can consider countless different scenarios, develop a strategy, get stuck in doubts. . . Yes, even read articles about motivation! : ) Isn't it easier to start? To take the first step, it is enough to at least orient yourself in the direction of your dream. And for the first changes to occur, it is necessary to grit your teeth and take a step; will definitely make it.
How losing weight will improve your life
So, when you have finally decided to start the exciting process called "losing weight", it is time to understand why you need it. After all, we all only pursue those goals we passionately desire, right? Below are the most common consequences of losing weight that people who are losing weight dream about. Choose the ones closest to you!
Self-confidence
Having lost weight, you will finally look in the mirror with the full feeling that you are handsome. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with this comes complete self-confidence. You will feel in control much more often. Many things that you previously only dreamed about will now not matter to you, because you will already know what you are capable of.
Health
Excess weight always brings with it many problems. And this is not only a huge burden on the joints, the cardiovascular system and the thyroid gland. If we're talking about just 5-7 extra kilos, your body will still thank you for getting rid of them. Along with the weight, skin problems, which suffer from a large amount of sugar and fat, will disappear, digestion and metabolic processes will improve, and a feeling of lightness in the stomach will bring vigor and strength.
New insights
Upon reaching their goal, people begin to feel completely different than before. They live life with pleasure and discover more and more new things for themselves, whether it's a job they previously thought they weren't qualified for or a new hobby. Having achieved success in one area, you will begin to believe in yourself and explore this world much more actively.
Important!This is the main thing that everyone who is looking for ways to motivate themselves to lose weight should understand: if to begin with you need someone's "magic blow", which you constantly postpone, it means that you do not want to achieve the goal. The result is still quite strong (or in your head, not worth the effort).
Everyone has their own list of "wants" that are currently unattainable due to excess weight. Having lost weight, you will not only gain self-confidence and good health, but you will also try a new way of life: you will start wearing clothes that were not available before, you will be able to go to the beach and the pool without shame, you will become an example and inspiration for others. And how many successful nutritionists and fitness trainers once 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 this time, the days of your precious life fly by; By the way, the 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? If not, the choice is yours.
Metabolism worsens
Every year, the average person finds it more and more difficult to lose weight; This is a fact. Metabolic processes slow down, habits become ingrained, and everyday life becomes more stressful. With age, muscles are no longer so easy to "move. "Don't forget that as you procrastinate on the path to a healthy lifestyle, you are naturally digging yourself a deep hole and moving further away from your goal.
The dream goes further and further.
Sociologists have noticed something interesting: if a guy doesn't approach the girl he likes within the first 30 seconds of seeing her, there is a high probability that he will never see her again. If there is not enough momentum, more and more excuses and doubts will appear. But this doesn't just work with girls: it's easier to start achieving your goal from the first moment. How long have you put off losing weight since you first thought about it? Every day you move further and further away from your dreams. And the probability of your success tomorrow will be lower than now.
The main secret of self-motivation.
It's time to discover the top secret of weight loss motivation that works for both women and men. The thing is, it doesn't help you lose weight at all. Or rather, it is not like that: it works quite well, but its useful life does not exceed a couple of weeks. And you will be able to 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 perseverance and time.
But do not rush to get angry: the 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 push towards your goal. Below I will tell you in more detail specific ways to motivate yourself to lose weight following the advice of psychologists and, in return, promise yourself that you will not postpone your dream again.
Where to look for motivation to lose weight: 5 effective ways
Surround yourself with the topic of weight loss everywhere
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 sheets of paper or glossy pictures and place them all over your apartment: on the refrigerator, in the bedroom, on the screensaver of your phone. The more often your eyes encounter these words, the more familiar they will be and the faster your brain will remember them.
It's the same here. You need to make sure that the topic of a healthy lifestyle, proper nutrition and weight loss stays with 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 traverse a long, thorny road without burning your eyes. You must have a passionate desire to reach the goal and, to do this, you must understand why you are striving. Without a clear, specific and measurable goal, it will be very difficult to force yourself to lose weight and any motivation will be impotent. Here are a couple of tips on how to best set your goal:
- more details: think about all the conditions of your final result;
- do not forget that the goal must be realistic and achievable;
- Set a clear deadline to reach the goal.
Give yourself a reward for your results
Achieving your goal becomes much easier if a valuable prize awaits you at the end. Think about what big purchase or intangible thing you dream of: it will be a great incentive to follow your diet and get closer to your goal. In the meantime, as the weight loss process continues, you will have time to save money for your dream.
Find a role model in your environment
One of the best motivations is weight loss examples from your acquaintances and friends. Find someone in your circle who has already been down this path and discover with them how they did it. If this is your close friend, you will be able to consult with him on various topics and receive some useful life tips. And furthermore, his example, like no other, will show you that changing your life is quite possible.
Fell in love
Hormones can work 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 by order is impossible. But nothing prevents you from being in society a little more often, spending time meeting nice people and communicating with girls. Even if you don't meet your love now, as you become more active you will meet a lot of girls, which can motivate you to lose weight.
Quotes from famous people for self-motivation.
- "There is nothing better than living life striving to be better. "Socrates
- "The journey to a thousand pounds begins with a burger. "Chris O'Brien
- "If you don't give your body the best, you're simply robbing yourself. "Julio Erving
- "If you feel like you're giving up, remember why you were holding on before. "Jared Leto
- "At the end of the day, your health is your responsibility. "Jillian Michaels
Motivational quotes
- "Strength is not what you can do. There is strength in overcoming what you once thought you couldn't. "
- "Losing extra kilos doesn't start in the gym. It all starts with your thinking. "
- "In three months you will thank yourself. "
- "Excuses don't burn calories. "
- "You don't have to go fast, you just have to go. "
- "The question is not if you can. And when you do it. "
- "You didn't gain extra pounds in a day; And you won't lose it in a 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 above, the main secret of motivation to lose weight (as for anything else) is that its duration is calculated in a matter of days. It's not hard to get excited about an idea; Difficulties arise when you are already accustomed to a new way of life and it starts to get boring. There are a couple of tricks that can help you maintain your exercise routine without suffering.
Record your results
Keep a journal of your achievements in which you will record measurements, weight and other results. And, of course, don't forget to measure your parameters and get on the scale at least once a week. Even if you don't see results now, in the future, thanks to such detailed reports, you will immediately notice progress and be able to improve your path.
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 increased muscle mass (which is much heavier than adipose tissue ). In this case, periodically photographing your body will be an excellent motivation to continue losing weight.
have cheat meals
A cheat meal is a special day in which you give yourself a break and little by little eat something that is prohibited on normal days. Cheat meals are beneficial both psychologically and physically, so they should definitely be included in your weight loss program. Determine for yourself the regularity of such days: on average, cheat meals occur 1 or 2 times a month.
Don't blame yourself for moments of weakness
Be prepared for a breakdown in advance; only in this case this will not prevent you from moving forward. Don't punish yourself by "burning" extra calories and, above all, 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" item caught your eye, but there are other reasons) and draw a conclusion for the future.
Important!Weight loss never happens in a linear way: it is a very long and thorny path, full of unforeseen situations. If you are prepared for this, nothing will derail you from your route.
Remember why you are doing this.
Keep reminding yourself of three things:
- at what moment did you decide to start;
- What are you going to;
- What are you running from?
Motivational phrases, quotes, examples and life hacks are simply "food" for the brain. The real effect comes only from willpower and a developed habit. Keep this in mind and don't rush to look for new inspiration as soon as the motivating effect wears off. Cultivate and strengthen your character and remember that you can do much more than you think!