Often people simply cannot understand how to force themselves to lose weight at home, because they simply do not have enough willpower for this. In this article, you will find 20 weight loss motivation options for every day that both women and men can use.
Determine the reasons why you want to lose weight
Clearly. And be sure to write them down on a piece of paper with a pen. Then reread daily.
When compiling a list of reasons, it is important to remember the following.
Whether a person will go to the goal he has set or refuse it depends on how much this goal is able to compensate him for the physical and mental discomfort that he must endure in order to achieve this goal. If the goal is desirable, but not so much as to give up at least something for it, you won’t be able to go towards it, and maintain high motivation too.
Therefore, when coming up with reasons for losing weight, you should choose those for which you are ready for literally anything. You are ready to suffer for the sake of making your dreams come true. And no matter how hard.
So, if your goal is to "fit into old jeans", then most likely you will only have enough to. Fast, but not for long. And there can be no talk of any sustainable weight loss.
Be realistic. If you don’t have really meaningful reasons to bring your body weight back to normal, then you won’t achieve this. And no motivation "from outside" will help you.
Set only achievable goals
To understand how to motivate yourself to lose weight, it is important to be realistic.
Exaggerated expectations, obviously unattainable goals deprive you of willpower, cause frustration and make you give up everything.
According to medical statistics, the more kilograms a person who is losing weight wants to lose, the higher the likelihood that he will turn off the intended path and not even get rid of half.
It is remarkable that weight loss of only 5-10% makes it possible to significantly improve health and protect oneself from the development of many serious diseases.
So if you weigh 82 kg, then you need to lose 4-8 kg. If 113 kg, then 6-11 kg.
Set intermediate goals
Achieving one distant dream is demotivating for many people. Therefore, be sure to set intermediate small goals. This will increase your self-esteem and sense of satisfaction when you achieve them. And, therefore, will give strength to move on.
Find the right diet plan for you
To force yourself to lose weight at home, you need to eat right.
But how is it right?
Many popular dietary approaches are based on severe calorie restriction. And that's bad. Since, despite the fact that such recommendations make it possible to lose weight quickly, they usually lead to the return of all the lost kilograms after leaving the diet. Moreover, many people do not withstand strict restrictions at all and break down much earlier.
You should never follow diets that completely, once and for all, require you to give up any product. Of course, with the exception of the most harmful, for example, such as trans fats.
No need to constantly think about "how to force yourself not to eat and lose weight." You still need to eat. And you need to be able to treat yourself to something delicious from time to time. This is how you will be able to maintain motivation for slow, but sustainable and healthy weight loss.
Examples of successful dietary approaches that do not exhaust either physically or mentally are:
- and etc.
Think ahead about how you will deal with challenges.
Many people get on the path and do not think about how they will cope with possible difficulties. For example, with how they will behave at birthdays and other celebrations. Or with the fact that their family members refuse to eat healthy food th.
How to be in these cases?
Many people who lose weight are confused by such problems. Especially often they have a bad effect on the motivation for losing weight in women. Those who want to lose weight stop moving towards the goal, justifying themselves by the fact that they do not want to offend friends or quarrel with their husband.
But in fact, there is no need to quarrel or offend. You just need to psychologically prepare yourself in advance for the fact that now you:
- you will have to cook not one, but two dinners;
- that when inviting friends to a birthday party, you will need to come up with a menu that would allow you to feast on, but not gain weight;
- that when you go to a restaurant, you should choose one that is both tasty and healthy (no fast food).
By the way, the diets listed above for easy weight loss(Mediterranean, Atkins, etc.) provide an opportunity to serve healthy food, which is a real delicacy.
Moreover, these dietary approaches allow you to make mistakes, they allow you to indulge yourself from time to time with something that, in principle, would not be worth eating. And therefore, adhering to them, you can visit other people's feasts from time to time and not look like a black sheep there.
Think about how you will relieve stress
And do it ahead of time too.
For many people, food is a way to relieve nervous tension.
To keep yourself motivated to lose weight every day, you need to understand ahead of time how you will calm yourself in moments of stressful situations, if you are used to coping with such problems with food.
You have to come up with a new method of dealing with stress. Not just to invent theoretically, but to test it in practice. And make sure it really works. And only after you are convinced of this, you can embark on the path of weight loss.
What this method will be is up to you. Perhaps you will cross-stitch, walk in the park or call friends. Everything is individual. The main thing is that the method is healthy and working.
Start a diet journal
In the course of research, it was found that those losing weight who carefully write down everything they eat per day (including snacks) in a journal have a higher motivation and reduce their weight more effectively than those who do not keep such records.
There are several reasons.
The main one is that it's one thing to know that you've eaten something. Another is to write down what you ate and then read what you wrote. The human brain is designed in such a way that the second action has a much stronger effect.
And a losing weight person really does not want to write that he ate four cakes. Often, he is so reluctant to reflect this in his notes that he easily refuses such a meal.
Today, you can install a lot of electronic applications that allow you to keep your food journal. However, notes made by hand on paper work more effectively, as they are easier to reach the brain.
Celebrate small successes
So, you have set intermediate small goals. And you have a reason to celebrate the achievement of each of them.
Just never reward yourself with food!
Instead of a food gift, you can motivate yourself to lose weight:
- visiting a spa treatment;
- buying a new wardrobe item or item related to your hobby;
- going to the cinema with friends, etc.
Make your plans public
Join the social community of losing weight.
And be sure to share your achievements there, as well as write about your failures.
For many people, such public reports help to maintain high motivation, because a person usually wants to look his best in the eyes of others.
Find yourself a skinny friend
Moving towards a goal together with someone is always easier than alone.
If no one in your environment is going to lose weight, try to find yourself a partner on the Internet.
Get a dog
Dogs are the best companions for losing weight people. Especially dogs of those breeds that need active movement and frequent long walks.
It is statistically noticed that the owners of such four-legged friends move more than those who do not have pets. Moreover, they move not only because of necessity - they need to walk the dog. But also because they are charged with its active energy.
The very movement of the pet, its restlessness and gaiety are a good motivation for losing weight for every day.
Make "official" commitments
Tell that you are going to lose weight to as many people as possible: relatives, friends, work colleagues, those with whom you communicate in the virtual space.
Solemnly announce that you have made the decision to reduce body weight. Final and irrevocable.
Now, if you break loose, you will be ashamed in front of a large number of people. And the desire to avoid this shame will motivate you to move towards the intended goal.
Stop feeling sorry for yourself
Many people who lose weight make a big mistake that completely destroys their motivation to lose weight. They feel sorry for themselves all the time, they feel "prisoners proper nutrition”, those who have been deprived of life.
They didn’t eat the cake - they cried about it.
To increase your chances of achieving your goal, you need to think differently. Do not mourn the cake you haven’t eaten, but try to be happy that today you managed to save yourself from “poisoning” with harmful food. By doing this, you have improved your health and extended your life.
Is this a cause for grief?
Visualize Realistically
Being realistic is important not only when you set goals for yourself, but also when you imagine the end result.
Today, a variety of visualization techniques are in vogue, including those for normalizing weight. With losing weight, they often play a cruel joke.
The person imagines the end result. Represents so clearly that it seems to him that he has already achieved. As a result, he begins to give himself constant indulgences. After all, the goal in his imagination is already almost achieved. And achieved effortlessly.
But that doesn't happen.
Therefore, the correct visualization for weight loss consists of two stages:
- first, you imagine for a few minutes the end result that pleases you;
- then for a few more minutes you visualize clearly all the difficulties that stand in your way to achieve it.
In clinical trials, it was found that people who visualized only a pleasant end result achieved it significantly less than those who imagined both the goal and all the difficulties of achieving it.
Don't be a perfectionist
And again realism.
Nobody's perfect. Everyone has the right to weaknesses and mistakes. And a losing weight person can afford hamburgers in fast food restaurants and cakes from time to time.
The main thing is that it should be “from time to time”, and not regularly. And so that after such permissions the conscience does not torment.
In no case should you gnaw yourself for the fact that you gave up the slack and ate something wrong. Ate and ate. Enjoyed. And forget.
Do not stir up guilt in yourself, as it deprives you of motivation, lowers self-esteem and drives you into stress. And the result usually leads to a set excess weight and not to reduce it.
Find yourself a role model
But not an emaciated top model, as it is sometimes advised to do as a motivation for women to lose weight. Such an example will hardly inspire you.
No. It should be a person similar to you in some way. Public or your friend - it does not matter. But you should know his story, how he lost weight or coped with a serious illness. And you sincerely want to follow in the footsteps of this person. And believe that if he succeeded, you will succeed too.
Learn to calmly look at yourself in the mirror
Many overweight people hate to see their reflection in the mirror. According to the International Journal of Eating Disorders, this self-loathing demotivates the person and promotes further accumulation of excess body fat rather than getting rid of it.
Therefore, everyone embarking on the path of weight loss should without fail learn to calmly accept yourself as you are now. This does not mean that you need to love your fat sides and immense waist, but you need to accept that you have them and not turn a blind eye to an obvious problem. But just solve it calmly, little by little.
A great way to learn to accept your body as it is, experts at Ohio University have found. Turns out you need a massage. When a person allows another stranger to touch his far from perfect body, he willy-nilly must come to terms with what he is.
Practice strength training with the weight you've already lost.
Have you lost 1-2-3 kg, and it seems to you that this is not enough?
Then start training with dumbbells of the weight with which you have already parted.
Strength training will help you lose weight on its own. And they also motivate you. After all, when you say “I lost 2 kg”, it seems to you that this is almost nothing. But when you take these 2 kg in your hands, you physically feel your progress. And that's a great incentive.
Ask yourself tough questions?
In those moments when you feel like quitting, ask yourself uncomfortable questions and answer them honestly and in detail.
- How much will I weigh in 6 months if I quit everything now?
- How much worse will my health be in a year if I still can't get rid of belly fat?
- How much more difficult will it be for me to start all over again in a year if now I give up everything that I have achieved?
Stop weighing yourself daily
It seems to many that this is a great motivation for losing weight every day. Not at all!
The weight of a person is not a constant value. It fluctuates day by day. Such fluctuations are especially strong in women, since the amount of fluid accumulating in the body significantly correlates with the menstrual cycle.
Daily weigh-ins are not only tiring, they demotivate. Since they often show that “for no reason at all” 300-400 grams have been added, and sometimes more. Such fluctuations are normal. But in no case should they be constantly monitored.
Weigh yourself once a week. This is enough for weight control.
Conclusion
No one can ever tell you exactly how you should motivate yourself to lose weight. As cliche as it sounds, everyone is different.
However general tips Psychologists regarding the motivation for weight loss postulate that flexibility and a realistic view of the problem are important.
Under no circumstances should an all-or-nothing approach be practiced. On the one hand, you can’t hate yourself for your mistakes, and on the other, constantly regret it.
You just need to live normally. And eat right. And do not view your life as a prison sentence that is about to end, and you will return to a “normal” life again. If you think like this, then you will be able to lose weight only for a very short period of time.
How to motivate yourself to lose weight is an ever-relevant question. Not everyone can set themselves up for change, look into a harmonious future without excitement and find the strength in themselves to give up their addiction to food as a comforter and the only source of pleasure. And it’s not even about weakness, but about lack of desire and incorrectly formulated goals. Everything will work out, you just have to want it - this truth is also true in relation to the fight against overweight. But what if we are accustomed to postponing the decision important issues later and start new life exclusively from "Monday"? There is only one way out - the search for the strongest motivators that will force you to act right now, before it's too late.
How often do we dream - I will start running in the morning, eat right, give up fast food and sweets ... However, as a rule, things do not go further than these promises to ourselves. It would seem that it is not in our interests to stop halfway, but most are comfortable doing nothing and continuing their usual way of life.
It's time to stop being afraid of change and understand: by continuing to put off taking care of our figure, we harm ourselves, slowly worsen our health. After all, losing weight is not only about starting to like yourself and others, smiling at the reflection in the mirror, putting on dresses that were small, but also feeling like you are truly reborn - without the burden of extra pounds and sores: shortness of breath, swelling and other problems that go hand in hand. hand in hand with being overweight.
How to force yourself to start losing weight without enduring work on yourself an infinite number of times? To begin with, let's try to clearly formulate our motives.
Starting a new life: setting a goal
Think about what you want? Basically, the desire to return harmony leads to:
dreams of attractiveness and the return of a lost sense of lightness;
the realization that losing weight is simply necessary to maintain health and beauty;
problems that arise against the background of excess weight - diabetes, varicose veins, gastrointestinal disorders, shortness of breath, impaired cardiac activity, etc.
Think about your health before it deteriorates completely, become irresistible in the eyes of others and love yourself - this is why it is vital to motivate yourself to lose weight and completely transform your lifestyle. This is especially true for those who constantly hear from friends: “You have gained so much weight!” And also - he buys new dimensionless things, because his favorite dresses and blouses have become small, he is forced to be ashamed of his body and constantly go to the doctors because of his deteriorating state of health. Allow yourself to open a new page in your life - start the path to harmony with the right steps!
Learn more about our weight loss programs:
How to find motivators for weight loss?
Do not forget that the goal must be formulated clearly and clearly - it will be our "engine" on the way to the desired result. In order to find it, you need to look into yourself. Honestly answer the question: why do you want to lose weight?
Are you tired of constant depression and strive to ensure that the reflection in the mirror pleases you?
Are health problems preventing you from living your life to the fullest?
Are people around you constantly hinting that it's time to think about your figure?
The main thing is to start losing weight not for others, but for yourself. Then you will feel satisfied with the result and start working on yourself - not under duress, but with pleasure and a strong desire to change!
It is also worth considering: are we doing everything right? No psychologist's advice will help if the motivation to lose weight is an empty phrase for you, and the desire to eat is sacred.
Try to figure out the problems on your own - an honest conversation with the inner "I" will not hurt anyone. First, set a realistic goal to which you will strive. For example, fit into an old dress or jeans.
Convince yourself that losing weight is a transition to a new healthy life rather than torturing the body. After all, if you choose the right option - a balanced diet, adherence to daily calories, the fight against physical inactivity - it will happen. With a change in your own habits, a new sense of yourself will come.
You should not lose weight by a certain date - there is a great risk of relaxing after, when this Everest is conquered. Follow the figure always, without limiting yourself to time frames.
Visualization works well: watch films and programs about weight loss, find motivating pictures on the refrigerator or desktop to maintain faith in yourself.
Another way to tune in to the right wave also helps - keep a diary in which all the ups and downs will be noted, not only the positive moments and achievements, but also the difficulties that you had to experience. Don't be afraid to write about how hard it was to move from the usual high-calorie foods to healthy foods. Remember: honesty and self-confidence come first.
For men, the motivation for losing weight should be tougher than for girls. Don’t be afraid to say “no” to yourself: think about what you are depriving yourself of by indulging your own weaknesses. Attention of the opposite sex good health, athletic physique - want all this? Then change yourself and change your own diet. And do not forget: water does not flow under a lying stone.
What to do if the weight has risen: how to make the body lose weight again, and believe in a good result
Often on the way to the goal there is a plateau effect - a kind of delay in losing extra pounds, when the number on the scale is in no hurry to change, despite all our tricks. Is it worth it to panic? In no case.
Remember that the reasons for the sudden “break” can be completely different: from the onset of menstruation to a slowdown in metabolism.
Often, the plateau effect occurs if a person who is losing weight is fond of diets and limits himself in everything. Compose proper diet and eat well.
Do not overdo it with physical activity - too intense training can lead to metabolic disorders. Spare your body - choose walking, swimming or aerobics, but not a treadmill, weight training or many hours of experimenting on yourself in a fitness club.
Psychologist's advice: how to motivate yourself to lose weight so as not to break loose
Do not overestimate the bar: set yourself only the goal that you can afford. Believe in yourself and see the present as an opportunity to create a great future.
Do not be afraid to turn to loved ones for support - sometimes it is simply necessary.
Think of yourself with love and respect. We all deserve to be healthy and slim, beautiful and successful.
The best, strongest and right motivation for losing weight, which we lack so much, is the thought that we can change. Having got rid of excess weight, we give ourselves a life without health problems, despair, discontent caused by our own body. Slimness is a chance to turn the page and start living in a new way - joyfully and easily. Don't put off work on yourself until tomorrow. Start today and move forward with confidence.
The psychology of weight loss and the search for motivation: looking for the perfect stimulus
Some refuse to lose weight because they associate the changes that await them with something unpleasant and obviously unsuccessful. Who will be inspired by giving up your favorite foods without a worthy alternative or a fanatical workout in a fitness club (especially for a person far from sports)? It is clear that those who are faced only with unreasonably tough measures, losing weight only scares away, makes them stay in their comfort zone with their favorite sweets for many years.
Negative motivation works exactly the opposite. Imagine that you are constantly reminded of the threat of obesity, forced to cut your diet or even starve, talk about the negative consequences that can arise if you suddenly lose your temper and go astray. The result of such exhortation and restrictions is a subconscious fear of failure - a person begins to fear that he will not be able to meet the requirements or maintain the result, closes in on himself. An incorrect attitude is being developed - the belief that a full life is possible only after losing weight. And, alas, she does not contribute in any way. positive result, but only increases dissatisfaction with oneself.
First you need to understand simple things:
The fear that nothing will work out is an obstacle to harmony. We must say to ourselves with confidence: “I can do it!” A positive attitude is half the success, our trump card in the fight against extra pounds.
People who are used to eating unhealthy foods often cannot refuse the benefits that unhealthy foods give them. One of them is the comfort of food, access to an antidepressant that is always at hand. Find meaning in a healthy and slim life, not cakes and buns! We eat to live, not live to eat.
Love yourself - a person who is confident in himself and his attractiveness will never think of overeating to drown out longing, loneliness or depression. Stop being ashamed of your body - visualize the figure of your dreams, believe in yourself and everything will work out!
Why Negative Motivation Never Helps The problem is that it makes a person merciless towards himself, makes him punish himself for his fullness, obey strict rules, live in conditions of prohibitions and a total “no”. Such an attitude can lead to serious psychological problems, depression and new kilograms.
Do not forget: effective weight loss is possible only with positive motivation - for both women and men:
Think about the fact that your harmony is an example for others who want to change, but cannot find the strength in themselves to transform.
The path to harmony can be easy and simple - proper nutrition and the help of specialists will help overcome all obstacles and achieve the desired harmony without the restrictions and harm of dubious methods.
The goal is achievable - all that matters is the right attitude, following the right principles, support and the formation of new values.
Light and low-fat food can be very tasty. By removing fast food, sweets, smoked meats from your diet, you find a useful and appetizing replacement for them, and most importantly, you begin to monitor what you eat and control the calorie intake of dishes. Delicacies are not prohibited - they can be fruit and berry jellies and mousses, fruit salads and cocktails, dark chocolate.
Do not forget about physical activity, but here you need to know the measure - classes in gym until the seventh sweat are cancelled. The best options are running, swimming, stretching or yoga, walking instead of sitting in front of the TV and going out into nature.
Motivation for proper nutrition: losing weight without harm
An effective fight against extra pounds is not constant deprivation and categorical restrictions up to starvation, but a transition to a healthy balanced diet and regular meals. You can’t skip breakfast, lunch and dinner - think for yourself if you want your body to suffer from exhaustion and slowdown metabolic processes? Then give him the necessary energy every day, watching the calorie content of dishes and adhering to the prescriptions of specialists.
Give up the words “I can’t” - eating right and losing weight with pleasure is very simple. The main thing is to give up comfort food and the only meaning of life. It is possible to overcome addiction to everything high-calorie and harmful, and it is in your power to start the path to harmony right now!
How to find strong motivation to lose weight
Looking for an incentive on your own or go for advice from professionals? Some motives remain hidden until you visit a specialist. That is why it is vital to seek help from those who know firsthand about the underlying causes of weight gain. You will learn how to change yourself without changing yourself, start a new life and restore harmony without harm to health - and all this with constant support in any endeavor and help in the first steps towards the figure of your dreams.
The right motivation for weight loss, a positive attitude and the desire for better results will help you find your ideal weight and fix it, while maintaining self-confidence and beauty. Say goodbye to dissatisfaction with your body and transform with us, losing weight according to individual programs with health comfort. Contact our clinic, visit the first free consultation, and you will understand - to lose extra pounds is easy and simple!
Sincere desire is a colossal driving force. Everything is possible: to accomplish a feat, move mountains, take over the world and even lose weight, the main thing is serious motivation. An attempt to go on a diet with a friend is doomed to failure, as is the attempt to quit smoking if there is no awareness of the need for this step. Motivation for weight loss is one of the components of the success of a diet, no less important than the choice of a specific program, and it is strictly individual, because the answer to the question “why should I lose weight” is different for everyone.
Finding a stimulus is the first step to harmony
Psychologists advise visualizing all the most important thoughts and abstract goals. The easiest way to do this is to write it down on paper. Got an idea about the need to control weight? Paper and pen will help to give this thought concrete forms and boundaries. If you specify exactly how many kilograms make it difficult to feel like a queen, by what date or event the scales should show the required weight and systematically mark step-by-step achievements, then the process of losing weight will go much more efficiently.
A prerequisite for this process is sincerity and honesty. The mini-diary should contain both praise for successfully going through a strict diet phase, and a “reprimand” for an eclair eaten on the sly. The first page of this work should contain the most important information - a detailed description of the need for weight control in a particular case. These should not be general vague phrases about world trends and the increase in mortality among fat people. Only personal interest, brought to the surface from the most hidden corners of consciousness, has power.
back to contentsPopular Reasons to Start Weight Control
The top line of popular weight loss incentives is occupied by the reason "for him." Yes, a beloved spouse can regularly repeat that he is ready to accept you in any form, that his gratitude for the birth of an heir is higher than some kilograms and centimeters, but he began to meet with a slender, fit girl, and not with a clumsy woman in a dressing gown and slippers. The excuse that "mine is definitely not like that, we have love" often leads to "all men are the same." Unfortunately, sometimes it's too late.
The second most popular reason for losing weight is “for work.” Slenderness, smartness, energy are visual signs of success. It is unfortunate, but true: for the position of a leading manager or representative of the company, a responsible employee is more likely to be hired by a more attractive, albeit less competent, colleague. In addition, being overweight suggests poor health or outright laziness of the job applicant, which is a serious reason for refusing an interview, and fat employees are simply not suitable for some industries.
The third place in the ranking of popular reasons to start controlling weight is occupied by the vague wording “for yourself”. Naturally, it is voiced first, but the question of sincerity was agreed in advance. “For myself” is a whole range of reasons, it must be specified:
- lose weight for the sake of health, as shortness of breath and arrhythmia have become constant companions;
- lose weight so as not to feel flawed against the background of more slender girlfriends;
- take care of yourself to take your mind off everyday life;
- start of the program diet food to mark the boundaries of the "new life", when reality ceased to be enjoyable.
The list is endless. A weighty reason pushing to search effective diet and the purchase of a subscription to a fitness center, each has its own. The main thing is that it be personalized and sincere.
back to contentsThe desire to gain versus the fear of losing is the foundation of motivation
All the same psychologists say that only these two stimuli guide people. The best motivation is their symbiosis. This can be used when describing the need for weight loss. If the goal of weight loss is the idea of \u200b\u200breturning the “light” in relations with the second half, who began to look at graceful passers-by, and “accidentally” leaves open the pages of Internet forums for fat people, then a strong motivation for losing weight may lie not only in describing the advantages of harmony.
A more effective stimulus may be to describe the consequences of weight gain. By mentally drawing a more slender competitor flirting with her husband, or by clearly imagining how many skinny hunters for other people's husbands a tired and relaxed man returning from work can meet, you can beat off your appetite for the whole evening.
You can actively use all available techniques, alternating them in a moment of weakness. Desire to acquire slim figure can be strengthened by comparing price tags in specialty donut shops and in ordinary shopping centers. At the same time, you can appreciate the styles offered to ladies with large forms. The desire to dress in what you want, and not in what fits your size, will help you stay on a diet for a few more days, and when impressions begin to fade again, you can read literature on the symptoms and consequences of obesity-related diseases instead of dinner.
back to contentsMotivators and demotivators - support for losing weight
Making demotivators online has become an art, and it is the Internet that can tell you where and how to find motivation for losing weight. Ironic and even somewhat cruel pictures can be good helpers, not allowing you to abandon the goal. Printed "reminders" can be hung throughout the apartment, choosing the content that is appropriate in a particular place. A photo from a decade ago will awaken regret for the lost figure, arousing the desire to return it at all costs.
An image of a desired dress, but not converging at the waist, printed or fixed on the desktop of the monitor, will remind you of the “taboo” for a snack with a bun and sweet tea. A portrait of a fat pig, accompanied by a malicious comment, on the refrigerator door will cool the urge to open this very door.
The spirit of competition can also be a strong motivation. This is the reason for the popularity of "collective" diets, actively pursued by various thematic groups. Finding a like-minded person who is ready to regularly share photos of the results achieved is not difficult, and rivalry with her and unwillingness to appear weaker will regularly spur you on.
back to contentsMotivational video for weight loss
Without motivation, any process purposefully moves to zero, this must be understood before compiling a fasting program or a complex for yourself. exercise. A heart-to-heart talk with yourself is the first brick in the foundation of future achievements.
Losing weight is a process. Someone manages to lose weight faster, while someone spends long months on it. Motivation to lose weight can pass as quickly as inspiration. How to save it? We share with you in different ways. Surely among them there are suitable for you.
Stop trying your best
To drive a car, it is not necessary to refuel to a full tank, it is enough just to make sure that the gasoline does not run out. Motivation for weight loss works the same way. If you feel that you are losing motivation to lose weight, take a break from dieting or training for 1-3 days.
Ask yourself security questions
Do you urgently need a dose of motivation to lose weight? Ask yourself follow-up questions about the habit you want to develop. For example,
If I stop eating right, what will I look like in six months?
If I stop eating right, how will I feel in six months?
Keep promises to family and friends
If you want to stay motivated to lose weight, be honest and conscientious in other areas of your life. For example, pay off debts, keep promises made to relatives, friends, colleagues. Keep your word to others - and on a subconscious level, confidence will come that you are able to fulfill your promise to lose weight.
Don't look up to too skinny models
It would seem that portraits of thin models should motivate to lose weight, but according to a new study, they are rather harmful. Researchers from the Netherlands divided women who wanted to lose weight into 2 groups: the first group was given a nutrition magazine with photos of thin models on the cover and spread, and the second group was given a magazine with a neutral image on the cover. The women in the second group lost weight, while those in the first group gained weight.
Instead of comparing yourself to models, print out a photo of yourself showing you at the correct, healthy weight for inspiration.
Listen to your feelings
Often we get frustrated when we fixate on a particular number on the scale or on a task we have to complete in order to achieve a goal. And this is a quick way to lose motivation. Instead, pay attention to how you feel after eating a healthy meal, or how you feel after a great workout. Next time you remember how good it was for you, and this will motivate you to continue in the same spirit.
Make a "business plan"
Any enterprise begins with a business plan that describes the mission and how to achieve it. Treat your goal like a business. Once you decide what you want to achieve and in what timeframe, develop a monthly plan with realistic and specific weight loss goals.
Reward yourself even if you haven't reached your goal yet
Rewarding yourself for reaching your goals is a great idea, but some goals take months or years to complete, so you risk losing motivation long before you reach your goal. So don't wait until you reach the finish line to reward yourself for losing weight, plan something nice in the middle of the road.
Live like you already lost weight
Don't wait "until you lose weight" to go on vacation, visit a friend, or start taking dance classes; fulfill your desires immediately.
Hang your favorite clothes next to the mirror
If you dream of getting back into your favorite jeans or bikinis that you wore in your youth, hang them next to the mirror. This is great daily motivation. If you already have this item in your wardrobe, then your weight loss goal is achievable.
Be honest about your future
Imagining yourself in a bikini is a good motivation, but some people get inspired when they imagine what could happen to them if they don't lose weight. Ask yourself, what will your life be like in 10 or 20 years if you stay the same as you are now?
Compete with others in losing weight
In the process of losing weight, a little rivalry is important. According to a recent study published in the journal Obesity, losing weight in a group with others helps you lose 20% more weight than if you lose weight alone. Gather a group of friends or colleagues - and lose weight together!
Find the source of your inspiration
If you really want to stay motivated to lose weight, first of all, determine what really motivates you. For example, if this is a family, focus on thinking how physical exercise help you maintain relationships with children when you get older. Take it one step further by getting your family involved: play catch-up with your kids, go to the gym with your husband, and on the weekends, cook food together for the next week.
Hide the scales away
Scales are useful for tracking weight loss progress, but many people weigh themselves too often. Some research shows that weighing yourself daily helps maintain weight but not lose weight. Weigh yourself once a week or even once every two weeks to help keep you motivated.
Take a photo every day
They say that a picture is better than a thousand words. Create an album with photos of your weight loss on Instagram or another application and hide it from others. Take photos daily - after a workout or while eating a healthy meal. This will help you capture changes in your body that are easy to miss or that the scale doesn't register.
Stop criticizing yourself
We have a bad habit of using self-criticism as a motivation, especially when it comes to losing weight, but this not only does not motivate, but can also undermine all efforts. When we “turn on” the self-criticism mode, then we have a “fight or flight” reflex. As a result, more cortisol (stress hormone) is produced, which, in turn, provokes cravings for fatty and sugary foods.
The next time you start criticizing yourself, put your hand on your heart, take a few deep breaths - this will help change your state, muffle negative emotions and see yourself differently.
Surround yourself with health
Motivation for weight loss is a home environment that reflects your new habits: fill the refrigerator useful products, put a beautiful fruit basket on the table, put sports shoes in a conspicuous place. This will make it easier to stay motivated.
