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 over 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 find out how to motivate yourself to lose weight: effective methods, useful tips, inspirational phrases - all this awaits you in this article.
Types of incentives
Forewarned means prepared! Before embarking on any big undertaking (and losing weight is a rather voluminous and complicated task), you need to "tighten your gear" and figure 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 pounds.
Positive
Positive motivation is the good old "carrot" method, when achieving a goal or making progress towards it is associated with pleasant feelings, and your desire to move forward is caused by the desire to receive those feelings. For example:
- losing weight, you will treat yourself to a big purchase that you have been putting off for a long time.
- Your family and friends encourage your progress, encourage you and praise you for your success.
- Having lost weight, you will be able to take part in the competition that you have long 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 pounds, with whom, in general, life is already good.
Negative
Negative or negative motivation is the "stick" method. In this case, your primary motivation is fear. For example:
- I'm so tired of being overweight I don't want to look at myself 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 it or die. It can be used when the matter is urgent and the goal must be achieved at any cost.
External
Extrinsic and intrinsic motivation are varieties of positive and negative types that can appear in both. Behind external motivations there is usually another person, circumstances and circumstances that surround you. That is, something from the 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 starting
Do you think you need hard motivation because you're a procrastinator? Sometimes the problem is not laziness at all, but a common fear of starting something new. The brain always reacts to lifestyle changes by worrying about our well-being. So any kind of stress—such as cutting back on portions, cutting out familiar foods, exercising strenuously—can prevent you from starting to lose weight, even with simple thoughts about it. Let's figure out what to do about it now.
Create a clear plan of action
Any, even the most global goal is hundreds, thousands or tens of thousands of small steps. Often we don't realize it, so we don't even mind our own business - we just can't imagine how to get from the current point A to the favorite point B. Everything will go much easier if you carefully write down a list of your steps on paper or innotes on your smartphone - from an approximate diet to a training schedule and actions in case of breakdown (this is important).
Not so fast
We often try to change ourselves once and for all, completely changing our usual rhythm and lifestyle. Of course, this leads to breakdowns because stepping out of your comfort zone is always stressful. To have enough strength and desire to reach your favorite goal, start the journey 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 gratifying. You can come up with infinite different scenarios, develop a strategy, get stuck in doubt. . . Yes, even read motivational articles! : ) Isn't it easier to start? To take the first step, it is enough to lie down at least 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 finally decide to start the exciting process called "weight loss", it's time to understand why you need it. After all, we all only go towards those goals we passionately desire, right? Below are the most common weight loss consequences that people who lose weight dream about. Choose the ones that are closest to you!
Self confidence
Having lost weight, you will finally look at yourself in the mirror with the full feeling that you are beautiful. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with that comes absolute confidence. You will feel in control much more often. Many things that you previously only dreamed of, will now not concern 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 load on the joints, cardiovascular system and thyroid gland. If we're only talking about 5-7 extra pounds, your body will still thank you for getting rid of them. Along with the weight, problems with the skin, which suffers from an abundance of sugar and fat, will subside, digestion and metabolic processes will improve, and the feeling of lightness in the stomach will add vigor and strength.
New perspectives
Having reached their goal, people begin to feel completely different than before. They live life with pleasure and discover more and more new things about themselves, whether it's a job you thought you weren't qualified for or a new hobby. Having succeeded in one area, you will begin to believe in yourself and explore this world much more actively.
Great!This is the main thing that everyone who is looking for ways to motivate themselves to lose weight needs to understand: if you need someone's "magic kick" to get started, which you keep putting off, it means that you don't want to achieve the result hard enough yet(or in your head It's not worth it. )
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 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 be an example andinspiration for others. And how many successful nutritionists and exercisers once started by losing weight themselves!
What are the consequences of postponing a "new life"?
Time is running out
Do you think you will always have time to lose weight? Do you promise yourself to start every week on Monday? But all the while, the days of your precious life are passing by - your only one, by the way. Think about where you could be now if you embarked on a no-excuses journey last year. Do you want to experience the same disappointment in a year? If not, the choice is yours.
Metabolism gets worse
Every year it becomes more and 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, muscles no longer become so easy to "move". Do not forget that while you postpone the path to a healthy lifestyle for later, you are naturally digging a deep hole for yourself and moving even further away from your goal.
The dream is getting further and further away
Sociologists noticed an interesting thing: if a man doesn't approach the girl he likes within the first 30 seconds of noticing her, there's a good chance he'll never meet her again. If there is not enough drive, more and more excuses and doubts will appear. But this does not only work with girls - it is easier to start achieving your goal from the first thought about it. How long have you been putting off losing weight since you first thought about it? Every day you become further and 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 discover the main 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, not so: it works quite well, but its shelf life does not exceed two weeks. And you can evaluate the first results of healthy weight loss no earlier than a month. You know what I mean?
If you are still looking for motivation to lose weight every day, abandon this idea and work better with your willpower. Discipline and habit must become your new best friends. No "external" motivation will work unless you change your consciousness. And all you need is persistence and time.
But do not be in a hurry 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. Below I will tell you in more detail about specific ways to motivate yourself to lose weight with 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 from all sides
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 all over your apartment: on the fridge, in the bedroom, on your phone screensaver. 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 accompanies you throughout the day. Join thematic groups on social media. networks, find like-minded people, listen to topical podcasts and watch videos on that topic. You yourself will not notice how your brain will begin to perceive the new way of life as a norm.
Set a clear goal
It is impossible to go through a thorny, long path without burning eyes. You must have a passionate desire to reach the finish line 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 ineffective. Here are some tips on how to best set your goal:
- more specifically - 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 finish line.
Give yourself a reward for your results
Achieving your goal becomes much easier if there is a valuable prize waiting for you at the end. Think about what big purchase or intangible thing you dream of - it will be a great motivation 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 examples of weight loss from your acquaintances and friends. Find someone in your circle who has already walked this path and learn from them how they did it. If this is your close friend, you will be able to consult with him on various matters and receive a portion of useful life hacks. And also, his example, like no other, will prove to you that it is very possible to change your life.
Falling in love
Hormones can do wonders, making us not care about junk food and making us want to change to become a better version of ourselves. Of course, falling in love on demand is impossible. But nothing prevents you from being a little more often in society, spending time on pleasant acquaintances and communicating with girls. Even if you don't meet your love now, by becoming more active, you will meet many girls, who can motivate you to lose weight.
Quotes from famous people for motivation
- "There is nothing better than living life trying to get better. "Socrates
- "The journey to a thousand pounds starts with a hamburger. "Chris O'Brien
- "If you're not giving your body its best, you're just robbing yourself. "Julius Erving
- "If you feel like giving up, remember why you were holding on before. "Jared Leto
- "At the end of the day, your health is your responsibility. "Jillian Michaels
Persuasive phrases
- "Strength is not what you can do. There is strength in overcoming what you once thought you couldn't. "
- "Losing those extra pounds doesn't start at the gym. Everything 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 whether you can. And when you do. "
- "You didn't gain extra pounds in one 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 want to give 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 disappear
As mentioned earlier, the main secret of motivation for weight loss (as for anything else) is that its duration is calculated in a few days. It is not difficult to get excited about an idea - the difficulties arise when you are already used to a new way of life and it starts to bore you. There are a few life hacks that can help you stay within your fitness routine without suffering.
Record your results
Keep a diary of your achievements in which you will 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, thanks to such detailed reports, you will immediately notice progress and be able to improve your course.
Take photos and videos
The kilograms on the scale do not always show a clear picture of what is happening - the weight can "jump" due to swelling, undigested food and even just increased muscle mass (which is much heavier than adipose tissue). In this case, regularly photographing your body will be a great motivation to continue losing weight.
Eat cheat meals
A cheat meal (from the English cheat meal) is a special day in which you relax a little and slowly eat something that is forbidden on ordinary days. Cheat meals are beneficial both psychologically and physically, so they should definitely be included in your weight loss plan. Determine the regularity of such days for 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" 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 very hungry and a "forbidden" object caught your attention, but there are other reasons) and make a conclusion about the future.
Great!Weight loss never happens in a linear fashion - it's a very long, bumpy road full of contingencies. If you are ready for it, nothing will derail you from your path.
Remember why you are doing this
Keep reminding yourself of three things:
- At what point did you decide to start?
- what are you going to?
- what are you running from?
Motivational phrases, quotes, examples, life hacks are just "food" for the brain. The real result 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 motivation disappears. Take care and strengthen your character and remember that you can do much more than you think!