Motivation to lose weight: 30 tricks to help you lose weight if there is no willpower

To lose weight effectively and permanently, you need to consider two ingredients - proper nutrition and adequate physical activity. These two methods improve health and fitness. But switching to a healthy lifestyle is often difficult because old habits and laziness turn out to be stronger than the desire to be healthy and slim. Therefore, if there is no will, a woman or a girl needs strong motivation.

Motivation techniques

In the beginning, you need to determine the real reason for the desire to lose weight. Dreams of a slim figure for the beach season are often not enough incentive to lose weight.

Proper motivation will strengthen the desire to work on your figure and will improve. The best examples of motivation are described below.

Change yourself and your life

The changes have to do not only with the appearance but also with the mental state of a person.

Stress and dissatisfaction with one's life diminish after physical exertion.

By reviewing your diet and becoming more physically active, you can change your life for the better.

Prove yourself in your appearance

All women have different physiques, but the standards of fashion and beauty set the parameters of a certain common ideal.

The desire for a beautiful figure and lack of confidence in their appearance can be used as a motive to lose weight.

Cultivate the will

For some women, the challenge: "Can you lose weight? " Is enough to start working actively for yourself. When the goal is achieved, pride appears - I can!A reluctance to be disappointed in your abilities is a great incentive.

But at the same time, you need to be prepared for the fact that an emotional decision will not transform the figure. Therefore, you should first adjust to regular exercise and diet.

Set realistic goals

Motivation must be realistic and achievable. . . A sudden transition to a new regimen is stressful for the body, so changes need to be introduced gradually, carefully monitoring your reaction. The desire to lose 8-10 kg in 2 weeks is quite difficult to implement. After the allotted time, the result will not be noticed and the remnants of motivation will disappear.

It is important not to rush and set achievable goals. For example, if you reduce your diet by 500 kcal per day, up to 500 grams of excess weight will disappear within a week.

Make a weight loss plan

A clear plan written on paper can save you time and effort as well as excellent motivation. It should include training and rough food.

To create an effective weight loss plan, it is recommended:

  • Set deadlines.By adhering to a diet and exercise, you can lose up to 1-1, 5 kg per week. Therefore, you should not plan to lose 15 pounds in a month.
  • Distribute the number of meals.Even if the main part of the day is spent at work, it is quite possible to eat 4-5 times a day.
  • Think of a meal plan.To do this, you need to design a menu for a week, and then, if necessary, adjust it. Through this, you can save money to promote yourself.
  • Develop a training plan.Without exercise, you will not be able to move your weight.

Keep an exercise blog

Every note of how the work is going in the picture allows you to see the results and, if necessary, make changes.

To calculate the calories eaten and the number of exercises performed, it is recommended to create a special notebook or blog online, which will be seen by friends and acquaintances.

This will be a new stimulus. That being said, it is important to be honest with yourself and point out lost workouts and excess calories eaten.

Think of a system of punishments and rewards

Adherence to proper nutrition and exercise regimen will need to be stimulated daily. Otherwise, there is a chance of not staying that way for another week.To complete all the conceived tasks, it is recommended to compile a table in which points will be given for the actions performed.For adhering to the daily plan (reducing the calories eaten, increasing the groups of exercises performed), 10 points are given. For a week, you should get 70 points, which means get a promotion, otherwise a fine will follow.

Such a system is a kind of game that is a good incentive. The main thing is to find effective rewards and punishments.

The following may act as an incentive:

  • buying things (clothes or jewelry);
  • going to a restaurant with a friend;
  • visiting a beauty salon or cinema.

For each "proper" day spent, you can put a certain amount of money in the piggy bank, and then spend it for yourself.

Promotion in the form of sweets is not the right method. Allowed to use no more than 1 time in 2-3 weeks.

Sentence options:

  • organize additional trainings;
  • not buying anything for a certain amount of time;
  • give some of your money to relatives and friends;
  • cleaning the apartment.

You can add extra points for each "extra" approach to each exercise. This effective method will be an effective stimulus to increase the load. The weekly achievement comparison will clearly show the results of the work on yourself.

Put old photos and favorite clothes in conspicuous places

Older photos with a slimmer figure or favorite clothes that are a few sizes smaller than the current one, are quite strong motivation. They will instill the belief that it is possible to lose weight because the figure was once much thinner. If there is neither one nor the other, you can buy any outfit you really like, but 1-2 smaller sizes. It will be an incentive and reward for the work done.

Tell others about your plans

Losing weight is difficult both physically and psychologically. Therefore, after telling your loved ones about your goals, you can count on their support. They will be interested in the achievements and will show the shortcomings in the diet.

Maybe someone wants to join, and the weight loss process will become more enjoyable.

Think and act positively

The process of losing weight should be accompanied by positive thoughts. Before you start losing weight, you need to change your general attitude.Stress negatively affects the adequacy of your image perception and appearance. Therefore, it is recommended to calm down, assess all your shortcomings without panic and form an action plan.

A positive attitude allows you to believe in yourself and bring the issue to an end. To maintain this state, it is recommended to engage in meditation in order to find attractive sides in yourself.

Climbing at the right pace

To lose weight successfully, you need to choose the right pace.The secret lies in the fact that you need to listen to your body and not overload it.This applies to both exercise and diet. A sudden switch to an intensive training or an unusual diet is stressful for the body. The decision to run 10km from Monday is not the right one. Even if a woman can overcome such an obstacle, the next day it will be difficult for her to get out of bed.

It is recommended to do the same amount of exercise for 1-2 weeks, then gradually increase the load.

Enjoy the workout

After training, adrenaline and dopamine are released, which improve mood.

Even a little exercise gives you good mood, so sports can be used as a safe antidepressant.

Choose high quality sports equipment and beautiful clothes

Stylish equipment and beautiful sports uniforms contribute to sports activities.

Fashionable shorts or leggings, new comfortable sneakers, various accessories (pedometer, heart rate monitor) will increase the desire to exercise.

Do not deprive yourself of your favorite food

Eating right does not mean eating only vegetables and dry chicken breast. All the necessary nutrients, as well as fats, must be supplied to the body every day. You can not suddenly give up ordinary food - it negatively affects the physical and emotional state and can ultimately lead to a breakdown.

If it is difficult to choose a diet yourself, it is recommended to consult a specialist. This will help you calculate the required amount of calories, vitamins and minerals, including in your diet some favorite but not very healthy foods so as not to spoil them (if these include chips and calorie cakes, you still have to give up)

If you constantly want to eat, you can taste nuts or dried fruits.

Have a positive attitude towards food

Dietary meals should be enjoyable while meeting all the needs of the body.It is not recommended to say: "I am on a diet, I can not". It is more accurate to say, "I choose another food. "

There are many healthy dishes in the world. You just have to find new recipes and experiment, respecting the required number of calories.

Make a weekly photo report

Photos visualize the results. It is recommended to photograph yourself in the same position on the same day of the week. A signature with weight and other parameters (waist and groin) is an additional incentive. Such photos can be posted online to get the support of friends.

Photographic report of weight loss results for motivation

Develop new healthy habits

A healthy lifestyle should become a daily habit. To develop it, it is recommended to dive into this topic, learn new information, experiment with food (try vegetarianism or include a new healthy product in the diet).

To diversify your workouts, you can sign up for sport dancing or at the pool.

Do not give up

It should be remembered that weight stops happen to everyone. The main thing is to continue training, to make efforts.

In moments of despair, you need to remember the results achieved: this will help you force yourself to move forward.

Keep a record of achievements

You can write all your achievements in a regular blog or notebook.

These can change new sports parameters or victories: for example, if you managed to run 2 km not in 16 minutes, but in 14 minutes, or eat less than the planned calories.

Get rid of large items

Sharing with old things is the strongest motivation to keep exercising and eat well.Large items can be donated, donated to charity or simply thrown away.

Psychologists advice: buy a beautiful dress a smaller size and try to lose weight in order to wear it.

Visualize your new image

To stimulate yourself to perform the necessary actions at home, it is recommended to visualize yourself as you want to be.

You often have to imagine yourself thinner and nicer, and also think about how beneficial weight loss will affect your quality of life.

Make a list of merits

Before starting the weight loss process, it is recommended to determine the advantages of a slim figure. All the positive aspects of thin people's lives should be written on a piece of paper and placed in the fridge.

Whenever you want to grab a bite to eat, it is recommended that you read this list: this will help discourage eating.

Change the image

Psychologist tips: visit a beauty salon, change hair color or hair style, do manicure or pedicure.

Reincarnation like this strengthens the drive to change.

Communicate with like-minded people

If someone you know wants to lose weight, it will be easier for two to do it. It is impossible to share achievements and support each other during periods of lack of results.

If there are no such people in the immediate environment, they can always be found on the Internet, in special forums.

Find a motivational slogan

It is recommended that you make a selection of quotes that increase your motivation to move forward. Incentives can be recorded, placed on a protective screen on your phone or computer.

Minimize stress

Stressful situations should be avoided as increased adrenaline production increases appetite.It is necessary to surround yourself with a positive - watch comedies, various humorous programs. Walking in the fresh air also has a positive effect on the indoor condition.

People who spoil the mood should be avoided.

Leaving thoughts on excess weight

If a woman constantly thinks about how to lose extra pounds, this thought becomes obsessive, often blocking weight loss or leading to anorexia.

It is important to learn not to think about extra pounds, but to learn to love yourself and increase self-esteem.

Losing weight is a long process, so it is recommended to be psychologically tuned for long work.

Special motivation for girls and young women of age

At any age, in addition to the listed motives, there are several goals that help to move forward and solve the problems with excess weight:

  • Meet love.For young girls, meeting a man, perhaps a future man, is a strong motive. Appearance plays an important role when meeting new people, so you should try to look good in any situation.
  • Get a prestigious job or move to a higher position.When hiring, a fit body will be a plus, especially since most bosses are actively involved in the sport themselves and require this from their subordinates. Awareness of one's beauty and harmony gives a person self-confidence and this is felt immediately when communicating with him, in an interview, etc.
  • Improve health.Proper nutrition and sports are necessary not only for a beautiful figure, but also for the prevention of various diseases. This is especially true for diseases of the cardiovascular system and musculoskeletal system, which occur in women after 45 years.