These recommendations will also allow you not to gain too much weight again.
Excess weight not only affects the appearance, but also the treatment of life. Excess body weight causes cardiovascular complications, type 2 diabetes, problems of the musculoskeletal system and mental disorders.
Obesity is one of the basic risk criteria for the development of endometrial cancer (the inner mucous membrane of the uterine body).
In menopause women survive, increasing pounds are associated with the possibility of breast cancer, as well as colorectal cancer.
Excess weight is one of the reasons for the development of esophagus and kidney or pancreatic cancer, especially in men.
In the context of non -alcoholic fat, obesity can cause cancer to this organ, as well as tumors on the gallbladder.
Similar studies link obesity with the ability to develop multi -marrow tumor (overexplicable spread of plasma cells).
It is important to note that the relationship between overweight and cancer is complex and multi -factor. The mechanisms through which obesity contributes to the appearance of cancer including fluctuations in hormonal, chronic inflammation, insulin resistance and other factors. With all the risks listed, you need to eliminate weight exceeding not only by fashion trends, but to prolong your life.
Weight gain is a complicated and prolonged process, requiring a person not only to change food and lifestyle habits, but also significant efforts about the will and psychological stability. The motivation here can be changed.
What we will talk about:Factors affecting the motivation for weight lossBoth men and women are interested in losing weight. The difference is that in girls, this desire is often due to the need to comply with the beauty standards accepted and in men - a health condition.
According to WHO, about 2 billion adults over 18 years of age are excessive, of which more than 650 million people are obese.
Maintaining the motivation throughout the weight loss path is an important factor in success.
According to different estimates, from 80% to 95% of people trying to lose weight finally return to the previous weight of the year.
Therefore, we have approached the theme of factors. They are divided into external and internal motivations.
External incentivesThey conducted from the outside and could be associated with the appearance, social environment, recognition and other aspects of life.
Improve appearance.
This is one of the most popular external offers to lose weight. People often want to look more attractive, harmonious and suitable. This may be due to the desire to like in the mirror, wear your favorite clothes, feel more confident and more attractive in the eyes of others.
Social recognition.Also play an important role in the motivation to lose weight. People often want to have approval and support from their social environment - family, friends, colleagues.
Compliance with social standards.Usually people feel the pressure from society, media and social networks to promote the idealization of thin people. This is the motivation to start the diet and classrooms in the hall.
Professional requirements.Models, actors, athletes and other public individuals must comply with certain character standards. In such cases, professional requirements can become a powerful external motivation to lose weight.
Despite the fact that external incentives play an important role in the motivation for weight loss, internal motivation is more effective and stable, because it is based on personal values and beliefs.
Internal engine for weight lossThis diversity gives someone the necessary will and perseverance to overcome difficulties and achieve their goals. What can encourage a person to lose weight?
Improve health status.Weight and obesity are risk factors for the development of many serious diseases. Losing weight even with a few kg can significantly improve health status, reduce the risk of developing these diseases and prolong life.
Improve the quality of life.Excessive weight limits physical activity, causing fatigue and discomfort, as well as leading to the development of psychological problems, such as depression and anxiety. Losing weight can improve the quality of life, increase energy, improve sleep, increase self -esteem.
Improve well.
After throwing off the pound, a person escapes many different unpleasant symptoms, such as shortness of breath, sweating, joint pain and back.
Improve self -esteem.A full person often feels unattractive, confused by his body and can avoid communicating with others. Losing weight helps to increase self -esteem, get confidence and start treating your body with love and respect.
Achieve personal goals.For some people, weight loss is associated with gaining certain personal goals, such as your favorite clothes, participating in a certain sport or just feel more comfortable in your body.
It is important to note that the internal motivation is individual and unique for each person. When aiming to reduce weight, it is necessary to take into account your values, needs and aspirations to choose the engine will be most effective and help achieve the desired results.
Psychological aspects of dynamicsMotivation, both inside and outside, is a major factor that determines a person's compliance with the process of losing weight and the ability to achieve their goals. But weight is always easier to eat rather than working for a long time and hard to escape the volume. Therefore, you need to set the exact goal and create a reward system.
Set goals.They should be clumsy, specific and can be achieved (I will tell you more details in the article). For example, instead of a vague goal, it is better to set a goal to reduce the weight of 5 kg in two months.
Priority.What do you want to get: a few pieces of cake tonight or -500 g on the scales tomorrow morning? Goals and priorities can be visualized. Many people use motivation cards for this - they hang in a place where they can see a picture of a beautiful shape.
Develop an action plan.It should include specific steps to be taken to achieve goals, such as changing diet, increasing motor activity and adjusting the lifestyle in general.
It is important to note that the action plan should be realistic and take into account the personal characteristics of a person, his lifestyle, habits and interests.
The study published in the journal shows that people who set specific goals to reduce weight, medium and lose weight by 20% more than those who do not set goals. And support from loved ones, increasing the chances of successful weight loss to 30%.
Overcoming obstacles and support in the change processWhen creating goals and plans, remember that during weight loss, you will encounter different obstacles, such as hunger, fatigue, stress, social pressure and others. It is important to prepare these obstacles and have strategies to overcome them.
Hungry
To maintain the level of glucose stable in the blood and prevent the feeling of hunger, eat food in small parts every three to four hours.
When choosing food products, priority should be given to products rich in protein, fiber and complex carbohydrates. They include vegetables, fruits, whole grains, meat and fish.
Sometimes hunger can be caused by insufficient amount of liquid in the body. To maintain hydration, you need to drink enough water during the day.
Do not ignore food meals, because this can lead to strong hunger and result, overeating.
Tired
To completely recover the body and enough energy, it is necessary to spend at least seven to eight hours a day.
Regular physical activity, even moderate, helps improve sleep quality and increase energy levels.
Avoid stressful situations because they lead to fatigue and exhaustion of emotions. Identify relaxing techniques and remove voltage, such as yoga, meditation or walking in fresh air.
Provides your body with vitamins and minerals needed to maintain energy.
Emphasize
Determine exactly what causes your stress and try to eliminate these elements or find effective ways to deal with them.
Regularly practice relaxing techniques, such as deep breathing, meditation or yoga.
Do not forget to allocate time for a hobby that gives you joy and helps be distracted from problems.
If you cannot deal with your own stress, you should seek help from a psychologist or psychotherapist.
Social pressure
Share your plans to lose weight with friends and family so they can assist you.
Refuse the treatment that does not correspond to your power plan.
Communication with those who also try to give a healthy lifestyle and lose weight.
Learn to say no "for those who are trying to make you eat harmful foods.
To not break, write down what you eat to control your diet and identify problems. Also, do not try to lose weight too quickly. Set goals that can be achieved and move towards them gradually.
Types of motivation during weight lossWe note above that there is external and internal motivation. We will now analyze the advantages and disadvantages of all species.
External dynamics
It is based on the desire to have the approval of others, meet social standards or achieve some external goals, such as being able to get into your favorite dress, or look attractive on the beach.
Advantage:
It can be a good push to start losing weight;
It can maintain motivation in the early stages, when the results are not seen.
Disadvantages:
Unstable and may quickly disappear if the external pressure is weak or the goal is achieved;
It can lead to frustration and incidents if the weight loss process is slow or not corresponding to expectations;
It can cause dependence on the opinion of others and lead to the loss of a unique personality.
The external motivation is effective in the initial stages, but, as prescribed, is not enough to achieve long -term results. Therefore, it best suits those who want to lose a few kilograms.
Internal dynamics
It is based on the need to change the lifestyle for improving health, good and the quality of life in general.
Advantage:
Stable and survive in the entire process of weight loss;
help overcome difficulties and do not give up when obstacles arise;
It contributes to forming healthy habits and lifestyles after achieving goals.
Disadvantages:
Requires time and awareness for formation;
It may be more difficult to maintain in the absence of visible results in the early stages.
This dynamic is a stronger factor in success in weight loss compared to the outside. People with higher internal motivation to lose weight and retain the results longer than those with high external motivation. In addition, internal motivation has a higher level of satisfaction with life and psychology -in those who seek to lose weight.
Practical methods to maintain motivationSmart fiber setup
Smart goal is an effective tool that makes the process of losing weight more structured and can be achieved. Smart abbreviations are as follows.
Specifically (specific) - the goal should be clearly built and does not contain vague formulas. An example above is not to lose weight, but to lose weight 5 kg.
Measured (measured) - the objective requires specific criteria that will be able to assess its achievement (reducing weight 5 kg in two months).
Can be achieved (can be achieved) - the goal should be practical and suitable for your ability. Do not lose weight 30 kg in a month, but lose 2 kg per month and lose 24 kg per year. It is important to consider the features of your body here. There are obese diseases. To lose weight, you need to undergo diagnosis and escape from the disease, and only later - sitting on diet.
Related (related) - Objectives must correspond to your values and needs. If you lose weight to become a person like that model, your motivation will quickly evaporate.
Time limit (time limit)-Objectives should have specific achievements. This helps focus on the mission and not postpone the implementation later.
To set a smart price to lose weight, determine your ultimate goal. How many kg do you want to reset? How long? Always divide a big goal into many small goals. Therefore, it will be easier for you to track the process and maintain motivation. Set specific terms to achieve small goals. Write down your smart paper or electronic form, regularly review your goals and adjust them if necessary.
Create a supportive atmosphereThe process of weight loss is often related to difficulties and challenges, which is not easy to overcome alone. The support atmosphere, created by the help of professional friends, family and coach, plays an important role in achieving long -term results and maintains motivation throughout the healthy lifestyle.
In 2007, the results of the study were published showing that obesity could be infected and spread on social networks. However, the same effect can operate in the opposite direction: Support and motivation from friends and family can help lose weight.
Family is one of the most important sources for a person who tries to lose weight. It is important that the support of relatives is not only emotion, but also in reality. For example, you can cook healthy foods together, plan to walk together or sports, as well as help avoid situations that can cause problems.
Friends can also become a motivation, inspiration and support. Comrades share your goals will become a great partner in training, which will help deal with stress and share tips on healthy lifestyles.
A professional coach with the necessary knowledge and experience to develop a personal training and nutrition program, taking into account your features and goals. It will help accurately perform the exercises, choose the optimal download, as well as promote and support you throughout the process to achieve the desired results.
To relate to others in the process of losing weight, share your plans to lose weight in social networks and friends. Explain what you need and ask your loved ones to give you support. Join groups or communicate with other weights on forums - so you will support each other.
Keep a diet and training diaryHolding a diary is not just a fashion trend. Its effect is confirmed not only by many studies. It is enough to fix everything you eat and drink during the day, as well as indicate the type and time of physical activity.
For convenience, you can use special applications for smartphones that automatically calculate calories and protein, fat and carbohydrates ratio in diet.
Maintain a diet and training to bring some advantages, in which you can highlight:
Awareness of their diet: The profile helps to see which product dominates the diet and determines the amount of hidden calories.
Calal content control: Diary allows you to accurately calculate the number of calories consumed and control their compliance with the target of reducing or maintaining weight.
Food habits analysis: Documents help identify bad habits in nutrition, such as overeating, using a large amount of sweet or fat and taking measures to change them.
Monitoring physical activity: The diary allows you to monitor the process in physical activity, training planning and effectively control their effectiveness.
Motivation and responsibility: Maintain diary to increase awareness and responsibility for its nutritional and physical activity, helping to achieve their goals.
To achieve maximum effect, should comply with the following rules:
Write down everything you eat and drink, including snacks and smallest drinks.
Point out the accurate food consumption (weight, mass).
Describe the cooking method.
Fix meal time.
Write down the type, duration and intensity of physical activity.
Analyze your notes, identify samples and draw conclusions.
The motivation for weight loss is not the coming and leaving. This is not a will or self, but the result of small, consistent steps, eventually a habit.
