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 a wealth of information is always available on the Internet. The trouble 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 figure out how to motivate yourself to lose weight: effective methods, useful tips, inspirational phrases - all this awaits you in this article.
Types of motivation
Forewarned is armed! Before embarking on any big undertaking (and losing weight is quite a large and complex task), you need to "pull your gear" and understand what that motivation actually is. This is also important because you can easily understand how to influenceBelow we will look at what types of motivation exist and how they can be used in the context of losing extra pounds.
Positively
Positive motivation is the good old "carrot" method, when achieving a goal or progressing towards it is associated with pleasant emotions, and your desire to go further is caused by the desire to receive those emotions. For example:
- by losing weight, you will be delighted with a big purchase that you have been putting off for a long time;
- family and friends encourage your progress, encourage and praise you for your success;
- Having lost weight, you will be able to participate in the competition 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 weight, with whom, 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 more weight;
- weight becomes a serious threat to health.
This type of motivation works best if you are faced with a choice: "do it or die". It can be used when the problem is urgent and the goal must be achieved at any cost.
External
Extrinsic and intrinsic motivations are variants of positive and negative types that can appear in both. Behind external motivation there is usually another person, circumstances and conditions that surround you. That is, something outside leads to the result.
Internal
Unlike extrinsic motivation, intrinsic 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 beginning
Do you think you need a lot of 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 responds to changes in lifestyle by caring for our well-being. Therefore, any stress – such as reducing portions, cutting out familiar foods from your diet, exhausting exercise – can prevent you from starting to lose weight, even by simply thinking about it. Let's figure out what to do about it now.
Create a clear action plan
Every, even the most global goal is just hundreds, thousands or tens of thousands of small steps. Often we don't realize it, so we don't even get down to business - we just can't imagine how to get from the current point A to the desired point B. Everything will go much easier if you thoroughly write down a list of your steps on paper or in notes on your smartphone - fromapproximate diet to training schedule and actions in case of failure (this is important).
Take your time
We often try to change ourselves once and for all, completely changing our usual rhythm and way of life. Of course, this leads to breakdowns, because leaving your comfort zone is always stressful. In order to have enough strength and desire to achieve the desired goal, start slowly. Remember that the process of losing weight is a long journey and there is no need to rush it. Start by changing one bad habit, stay that way for a few weeks until it sticks, and only then move on to the next.
Just do it
Thinking about starting a new life is very exciting and pleasant. You can come up with an infinite number of different scenarios, develop a strategy, get stuck in a quandary. . . Yes, even read motivational articles! : ) Isn't it easier to just start? To take the first step, it is enough to at least lie down in the direction of your dream. And in order for the first changes to occur, you need to grit your teeth and take a step - you will surely succeed.
How losing weight will improve your life
So, when you finally decided to start the exciting process called "losing weight", it's time to understand why you need it. At the end of the day, we all only go for those goals we passionately desire, don't we? Listed below are the most common weight loss consequences that people who lose weight dream about. Choose the ones that are closest to you!
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 confidence. You will feel in control much more often. Many things that you only dreamed about before will not interest you now, because you will already know what you are capable of.
Health
Excess weight always brings with it many problems. And it's not just a heavy load on the joints, cardiovascular system and thyroid gland. If it's only 5-7 extra pounds, your body will still thank you for getting rid of them. Along with kilograms, problems with the skin suffering from an abundance of sugar and fat will disappear, digestion and metabolic processes will improve, and the feeling of lightness in the stomach will add strength and power.
New perspectives
Having achieved 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 is a job for which you previously thought you were not qualified or a new hobby. After you have achieved success in one area, you will start to believe in yourself and explore this world much more actively.
Important! Here's the main thing that everyone looking for ways to motivate themselves to lose weight needs to understand: if you need someone's "magic bullet" to start, which you keep putting off, it means that you don't want to achieve the result strong enough yet (or in your head it's notworth the effort. )
Everyone has their own list of "wishes" that are currently unattainable due to excess weight. By losing 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 previously unavailable to you, you will be able to go to the beach and pool without shame, you will become an example and an inspiration to others. And how many successful nutritionists and fitness trainers once started losing weight themselves!
What are the consequences of delaying the "new life"?
Time flows
Do you think you will always have time to lose weight? Do you promise yourself that you will start every week on Monday? But all this time the days of your precious life - by the way, the only one - are flying by. Think about where you might be now if you had taken a road trip last year with no excuses. Do you want to experience the same disappointment in a year? If not, the choice is yours.
Metabolism worsens
Every year it becomes more difficult for the average person to lose weight - that's a fact. Metabolic processes slow down, habits take root, and everyday life becomes more stressful. With age, the muscles are no longer so easy to "move". Don't forget that when you put off a healthy lifestyle for later, you're naturally digging a deep hole for yourself and moving further away from your goal.
The dream is further and further
Sociologists have noticed an interesting thing: if a guy does not approach a girl he likes within the first 30 seconds after noticing her, there is a high probability that he will never meet her again. If there is not enough impulse, more and more excuses and doubts will appear. But this doesn't only work with girls - it's easiest to start achieving your goal from the first thought. How long have you been putting off losing weight since you first thought about it? Every day you become further away from your dreams. And the probability that you will succeed tomorrow will be less than now.
The main secret of self-motivation
It's time to reveal the ultimate weight loss motivation secret that works for both men and women. The thing is, 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. Do you know what I mean?
If you are still looking for motivation to lose weight every day, give up on this idea and work better on your willpower. Discipline and habit should become your new best friends. No "external" motivation will work unless you change your consciousness. And all you need is persistence and time.
But don't rush to get upset: the motivation to lose weight for girls, boys, children and adults is not a myth at all. It exists and even works well if you use it as the first push towards your goal. In the following, I will tell you in more detail about concrete ways to motivate yourself to lose weight according to the advice of a psychologist, and in return, promise yourself that you will no longer postpone your dream.
Where to look for motivation to lose weight: 5 effective ways
Surround yourself with the topic of weight loss from all sides
Do you know which method of learning foreign words teachers consider one of the most effective? All you have to do is write them on bright pieces of paper or pictures and place them around your apartment: on the fridge, in the bedroom, on your phone screen saver. The more often your eyes encounter these words, the more familiar they will become 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 follows you throughout the day. Subscribe to thematic groups on social networks. networks, find like-minded people, listen to topical podcasts and watch videos on the topic. You won't even notice how your brain will begin to perceive a new way of life as the norm.
Set a clear goal
It is impossible to pass a thorny, long road without burning eyes. You must have a passionate desire to reach your goal, and for that you must understand what you are striving for. Without a clear, specific and measurable goal, it will be very difficult to force yourself to lose weight, and any motivation will be powerless. Here are some tips on how to best set your goal:
- in more detail - think about all the conditions of your final result;
- do not forget that the goal must be realistic and achievable;
- set a clear deadline by which you must reach the goal.
Give yourself a reward for your results
Achieving your goal becomes much easier if there is a valuable reward waiting for you at the end. Think about what 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 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 gone down this path and learn from them how they succeeded. If this is your close friend, you will be able to consult with him on various issues and get some useful life hacks. And also, his example, like no other, will prove to you that changing your life is quite possible.
Fall in love
Hormones can do wonders, making us indifferent to fast food and forcing us to change to become a better version of ourselves. Of course, it is impossible to fall in love to order. But nothing prevents you from being in society a little more often, devote time to pleasant acquaintances and communication with girls. Even if you don't meet your love now, you will meet many girls more actively, which can motivate you to lose weight.
Quotes from famous people for self motivation
- "There is nothing better than to live life trying to become better. "Socrates
- "The road to a thousand pounds starts with one hamburger. "Chris O'Brien
- "If you're not giving your body the best, you're just robbing yourself. " Julius Erving
- "If you feel like giving up, remember why you held 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 you once thought you couldn't do. "
- "Losing extra pounds doesn't start in the gym. It all starts with your mind. "
- "In three months, you'll thank yourself. "
- "Excuses don't burn calories. "
- "You don't have to go fast, you just have to go. "
- "The question isn't if you can. It's when you do. "
- "You didn't gain extra weight 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 giving up, think about why you started. ""
- "Success is the sum of small efforts repeated day after day. "
How to make sure your motivation doesn't fade
As mentioned earlier, the main secret of motivation for weight loss (as for anything else) is that its duration is counted in days. It is not difficult to get excited about the idea - difficulties arise when you already get used to a new way of life and start to get bored. There are a few life hacks that can help you stay within your fitness routine without suffering.
Record your results
Keep a log of your achievements to record your 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, thanks to such detailed reporting, you will immediately notice progress and be able to improve your path.
Take photos and videos
Kilograms on the scale 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 fat tissue). In this case, taking regular photos of your body will be a great motivation to continue losing weight.
Eat cheat meals
Cheat meal (from the English cheat meal) is a special day during which you relax a little and eat little by little something that is forbidden on ordinary days. Cheat meals are beneficial from both a mental and physical point of view, so they should definitely be included in your weight loss schedule. Determine the regularity of such days yourself: on average, cheat meals are held 1-2 times a month.
Don't blame yourself for moments of weakness
Be prepared for a breakdown in advance - only in this case it will not prevent you from moving forward. Don't punish yourself by "working off" the excess calories, and especially don't think that all is lost. If a malfunction occurs, analyze what the problem was (most often it happens when you were too hungry and some "forbidden" object caught your eye, but there are other reasons) and draw a conclusion for the future.
Important!Losing weight never happens in a linear fashion – it's a very long, thorny road full of contingencies. If you are ready for this, nothing will derail you.
Remember why you are doing this
Keep reminding yourself of three things:
- at what point did you decide to start;
- what are you going;
- what are you running from?
Motivational phrases, quotes, examples, life hacks are just "food" for the brain. The real effect comes only from willpower and a developed habit. Keep that 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 much more than you think!