Overweight is a problem that is more important today than ever. It affects all walks of life and can occur at any age. Stressful life, improper food "on the go" become the reason that the body is exposed to constant stress, begins to accumulate fats. How to force yourself to lose weight, to realize that there is a problem?
How to overcome the psychological barrier?
Approximately one in three women in the world today faces a problem such as overweight, but most do not seek to do anything about it, believing that nothing terrible is happening. For the most part, this is due to the fact that removing excess pounds is a rather complicated process that requires effort, and not everyone is ready for it. Some do not know where to start, how to lose weight correctly and this becomes the reason for the deterioration of the situation. If you do not follow the rules of diet and weight loss, you can achieve the most unpredictable and often negative consequences. If you fast for a week, and then suddenly return to your previous diet and daily routine, you can only achieve weight gain, and that very sharply. It is already difficult to get rid of such a weight, it continues to grow.
Making yourself lose weight is sometimes very difficult. How to solve this problem? There are many tips that help to overcome the psychological barrier, to decide exactly what is most important for life and health. Only in this case it is possible to accurately design a schedule not only for food, but also for the rest of the daily routine, as diet alone will not help solve all problems. It is necessary to lead an active lifestyle, to walk more, to be in the fresh air. You need to tune yourself psychologically that weight loss is quite real and not so problematic.
To force yourself to lose weight, you need to completely reconsider your outlook on life. Being overweight is a problem created by your habits, unwillingness to change anything in your life. But you can not get rid of excess weight if you do not solve the question of how to cope psychologically with the current situation. Any weight loss is not only a strict diet, but also an active lifestyle, a complete change of views on your daily routine, your mood.
To lose weight easily and without harming your health, you should consult a dietitian, supervising physician. After that, adjust psychologically to the fact that it is weight loss that will completely change your life for the better. So how do you force yourself to lose weight? It is necessary to follow the time-tested tips.
Why is it difficult to lose weight?
What is the reason why losing weight is not so easy for many people? There may be several reasons, but there are only two main ones:
- most likely, this is a pathology, and in this case, losing weight is not really easy;
- the reason is that the person does not have enough willpower to lose unwanted weight.
As a rule, it is the person who wants to lose weight himself that raises the question of how to force himself to lose weight if he has no will. You want to lose weight and then stay in shape, but how do you develop the willpower, where can you go if you do not have enough?
The process of losing weight is related to mental work: change habits, be convinced of the need for it, be persistent in pursuing your goal, respect attitudes and exercises. All this is absolutely essential to get a positive result. You need to thank yourself for your efforts, get positive emotions, while realizing that food is just a way to get energy, though enjoyable, but still not the main pleasure you should strive for.
It makes no sense to achieve something if a person himself believes that he does not really need it.
Maybe a person needs support in the person of an instructor or someone else who can give clear instructions on what a person who wants to lose those extra pounds should do. Indeed, not everyone is able to force themselves to respect the regime itself. As the Italians say, to love means to be able, and in the matter of weight loss it is exactly like this: either you want and you lose weight, or you do not want. Finding the will to lose weight is not that difficult.
Before examining the psychological aspects related to the unwillingness to lose weight, you should undergo a physical examination and make sure that she is overweight for this reason and not because she hides any pathology behind it.
Determining the cause of weight gain means getting as close as possible to solving the problem, because the diet that the person who loses will adhere to depends on the cause.
If the reason is apparently in metabolism, then diet will be specific. If a friend advised you on a diet, it does not mean that it will be effective for you as well. Before blaming myself, saying I want to lose weight but have no willpower, you must first make sure that this is the only reason and not a serious illness.
If there are no such problems, and the reason is just the lack of will to achieve the desired shapes, then where to get the will will not be a mystery. Do not underestimate the meaning of the words - many can be corrected by saying the right words. You should not ask the question of how to lose weight, if there is no will and convince yourself that there is no strength, it is better to work to set a goal.
How to start losing weight?
It must be acknowledged that the problem of excess weight can no longer be bypassed. Usually, even with a strong overweight, many of them continue to comfort themselves that there is no problem, and today "crumpets" are in vogue. But this is far from the case, an impressive weight is a direct threat to physical health, deterioration of appearance and rapid aging. Therefore, it is necessary not only to weigh ourselves, but also to use BMI (body mass index), a centimeter tape. Even old photos and clothes can show that body weight is far from ideal. It is necessary to understand that the weight has increased, the appearance has changed for the worse. This is the first step that will help solve the question of how to adapt psychologically to lose weight.
The decision to lose weight is a difficult and responsible step that must be taken without hesitation. Many admit to being overweight, but let them all get their course, as losing weight requires a complete change in daily routine, and not everyone is ready for it. Often, the issue goes no further than talking, and the weight of the problem remains in place. If from the outside this does not bother you, then you should think about the state of health, for which such an excess is harmful.
Therefore, you need to get your willpower punched and start taking steps to improve your condition. You need to plan exactly how the weight will return to normal, what actions need to be taken for this. At this stage, it is necessary, together with a specialist, to design a weight loss program, to define a clear action plan for the near future.
How to force yourself to lose weight without sacrificing health? Some people think that a strict diet should be maintained immediately or a fast should be organized in order for the weight to return to normal within a few days. But this is unrealistic. Not only should weight be reduced, but also the effect of weight loss should be consolidated so as not to add even more when the diet is over. You can eat almost nothing for a few days, so over the next week you literally jump into food, turning all the pounds and a few others into load.
It is important to understand immediately that weight loss requires a certain period, for example, up to a year, during which the weight will be removed smoothly and accurately, ensuring the return of health. Do not worry if in the first week the exact result you want to see is not achieved. You need to set a schedule to clearly see what measures and when to use to lose weight. It is recommended to detail your diet, exercise, massages and walks. This will make weight loss an exciting, non-stressful, psychological process. You can not leave the diet halfway or take long breaks, as the effect in this case will not be achieved.
Principles of good nutrition
How to get rid of constant hunger? It is hunger that is the main enemy in this case - the habit of constantly eating becomes a big problem as a result. In many cases, hunger is a psychological problem. Nutritionists recommend not to try to overcome it, but simply to formulate your diet in such a way that hunger does not arise during the day. You should eat 4-5 times a day, but divide your diet into small portions. If you really want to eat between meals, it is good to drink a cup of tea without sugar, eat an apple. The portions themselves should be small but include vegetables, fruits, but flour and sweets should be excluded altogether or minimized.
The human liver can process almost any amount of food, but its composition must be chosen in such a way that nutrients are not converted into fats. Only 90-100 grams of carbohydrates are the maximum allowed for a meal. Most of them will simply start to turn into fats in order to lower the amount of sugar in the blood. This is why you need to choose the right diet.
During the day you can eat almost any food, but great attention should be paid to their nutritional values. To effectively eliminate excess weight and maintain overall health, you should consume no more than 1000-1200 kcal per day. This will allow you to get rid of 160 g of fat per day. A greater effect will be achieved due to the removal of excess water from the muscle tissue.
How to get out of the diet correctly?
At the end of the diet it is necessary to return to a normal diet without compromising health. It takes up to 2500 kcal per day for life, but at the moment of weight loss 1200 is enough. A smooth transition is needed so that the weight does not start to increase again. It is recommended to eat at least 3-4 times a day. You should take up to 90 g of carbohydrates at a time, it is not recommended to eat before bed or at night. Optimal size for later meals a day:
- protein - 90-100 g;
- fats - 60-80 g;
- carbohydrates - 350-370 g.
How can you psychologically change your lifestyle, start actively fighting the pounds, which greatly complicate your life? To do this, it is not enough to realize that such a problem exists, it must begin to be resolved immediately and not postponed for later. The diet should be strictly followed, not interrupted, not removed before the desired result is achieved. Only in this way will it be possible to achieve results relatively easily and quickly, to restore health and excellent appearance.