Any tips on how to lose weight effectively, boil down to two components: healthy eating and physical activity. Is the basic methods of figure correction and health promotion.
However, the transition to a healthy lifestyle is quite difficult. It is very difficult to give up habits and established routines. What is needed, therefore weight loss motivation on every day. First we need to define the true reasons for the desire to lose weight. Of reasons develop objectives: what in the end makes you want to come?
A simple "female" desire to prepare your body for beach season is often insufficient incentive for each day. You need to look for really important reasons for diet and exercise. You may have to admit yourself in unpleasant circumstances and facts. But it will only benefit and strengthen the desire to work on themselves.
The correct motivation for weight loss usually are the following reasons.
Change yourself and your life
This is a very powerful incentive, and it concerns not only appearance.
Dissatisfaction with one's own life, stresses, depression can be treated not only psychological conversations, and sports. Change the world and life begins with the individual, so you should reconsider your diet and physical condition and to start to change for the better.
Diet and sport is necessary not only for the beach season, but also for the prevention of various diseases associated with the cardiovascular system and musculoskeletal system.
If you notice digestive problems, shortness of breath, fatigue, drowsiness, frequent irritability, you should think about changing lifestyle.
Self-assertion in their appearance
All women are different build, but the standards of beauty dictate the rules and to make the experience complexes.
Lack of confidence in his appearance and shyness can be used for the benefit and to make your body attractive and beautiful. Of course, no limit to perfection, but to change the disadvantages (to get rid of the abdomen, to tighten the ass, to strengthen the leg muscles), it is possible.
Sometimes for ambitious women a simple challenge, "can you?", to begin to act. Work good for colds will power, and the end result is pride: I did it, I did, I did.
Fear of disappointment in their abilities and awakens the passion, which will be a great incentive.
It is important to remember! Losing weight is a long process that requires dedication and a lot of work. Do not expect that one emotional decision ("I will lose weight at any cost") will change shape magically a month or even 2 weeks.
Whatever the reason, you can not lose confidence, you must believe in himself to the end.
When a woman sits on a diet, practiced, but did not quite understand why she needed it, and not sure I'll last a week, it is easy to guess what the result is waiting for her. That is why goals should be ambitious. Not just short goal "will need to drop a few pounds" or "I want to get into clothes two sizes too small", and the desire to become better, more beautiful, more attractive, and finally happier.
Setting realistic goals
Motivation for weight loss every day, will not "work" without realistic goals. You have to be realistic and set achievable goals.
It is worth remembering that a sharp transition to the new regime – this stress to the body, so you need to make adjustments gradually and listen to your body.
Setting the "lose 10 pounds in 2 weeks" is a whim that is very difficult to satisfy, especially if losing weight woman does not feel the love of the sport and are not willing to change. After 2 weeks the result will be barely noticeable, if at all, and motivation not to disappear. Do not rush, you need to set goals in their forces. If we cut consumption by 500 cal a day for a week easy to lose a pound, so to start to test my willpower, enough to set a goal to 1 kg per week.
To devise a system of punishment and encouragement
The system of punishment and encouragement allows us to keep sloth under control, and the whole process of losing weight to turn into some kind of game. The main thing — to make a sketch for yourself of rewards and punishments.
How to encourage yourself (a few examples):
- buy nice personal items such as jewellery;
- a visit to the beauty salon (massage, manicure, correction of eyebrows);
- going to the movies (without popcorn!) or to another enjoyable place (bowling, Dolphinarium, Museum);
- monetization – for each "correct" day to invest in the piggy Bank a little money, and accumulated a week's amount of pleased to spend;
- interesting weekend – exit out of the city, to visit, to nature or to another country.
Examples of how to "punish":
- the abandonment of shopping and entertainment for a month (or more);
- daily housekeeping;
- daily contrast shower;
- additional training is time to rest;
- giving part of their earnings (colleagues, husband, friends).
Please note! Motivation for weight loss can be a reward in the form of favorite treats. However, this is not the best incentive for each day, and effectively you can use it only 1 time per 1-2 weeks. The important thing is to control the possibility of failure.
Old photos and favorite clothes in a prominent place
For many women will be a good motivation old photos with his picture in beautiful clothes 1-2 sizes smaller.
Old pictures will show that nothing is impossible because the woman they were slim and toned, and my favorite clothes once again let me remind you that you can still try it. You should only seriously engage them. If no photos, no clothes, you can buy a new favourite thing, for example, a new pair of pants or a slinky dress, but be sure that are few sizes smaller. Clothes will be an incentive and a reward for a job at the same time.
Tell everyone about your plans
To lose weight really hard both physically and emotionally, so support friends and relatives will be necessary.
Should I tell my friends and family about your decision to change. Probably. they will support this aspiration and are interested in current Affairs. In addition,they will be able to follow the diet and once again hint at the inadmissibility of donuts and soda in the diet.
It would be great if friends and loved ones will be able to join. To lose weight together is much nicer than alone.
To think and act positively
Motivation for weight loss every day should be followed by "correct", positive thoughts about his actions and his new figure.
Before you start a weight loss program, you should calm down and tune positive result. Thoughts in line with the "I'm fat, I don't lose weight" will never help to change. To begin to change follows from the General mood.
Stress is not the best assistant in any way. That is why first we need to calm down and look at yourself in the mirror without panic and tears, to adequately assess the "field of action" and tune in a good way.
A positive attitude helps to believe in themselves and finish the job, regardless of how much time it takes. If it is difficult to imagine that all is well and will succeed, should practice meditation at least a few minutes a day, finding a positive and attractive side.
If you disappear a derogatory attitude, it is necessary to start performance of the plans.
Motivation for diet and training regime
Diet and exercise is necessary to stimulate in every day, otherwise there is a risk not to survive in the new regime and week. It is recommended to make based on the system of penalties and incentives summary table, which will be visible to "pay" for a fruitful day in points.
Every action has its "cost". The daily plan (reduction of daily calorie intake, the increase in the number of approaches, overcoming an additional 2 km and t.. D.) will have their greatest "reward", for example, 10 points.
Accordingly, for obtaining the reward for a week of work you must score at least 70 points, otherwise it will be fine.
As a motivational example given the table for a week (value "diet/training" relatively):
- Monday — 500 cal per 1 km, 2 sets of 100 cal – 1 score 1 km 1 score 1 approach – 2 points;
- Tuesday — 500 cal per 1 km, 2 sets of 100 cal – 1 score 1 km 1 score 1 approach – 2 points;
- Wednesday — 500 cal per 1 km, 2 sets of 100 cal – 1 score 1 km 1 score 1 approach – 2 points;
- Thursday — 500 cal per 1 km, 2 sets of 100 cal – 1 score 1 km 1 score 1 approach – 2 points;
- Fri — 500 cal for 2 km, 3 sets for 100 cal – 1 score 1 km 1 score 1 approach – 2 points;
- Saturday — 500 cal for 2 km, 3 sets for 100 cal – 1 score 1 km 1 score 1 approach – 2 points;
- Sunday — 500 cal for 2 km, 3 sets for 100 cal – 1 score 1 km 1 score 1 approach – 2 points.
You can come up with a scoring system, for example, for every additional approach +2 points. This will encourage not only continue training but also to increase the load. Also a comparison of the total number of points for each week will clearly show the true work on yourself.
The right pace – the key to weight loss
To successfully stimulate weight loss, you need to take the right pace. You should listen to your body and give it enough pressure, not sparing, but not overloading. This applies to both diet and training.
The sharp transition to a new lifestyle can adversely affect health, as a new power, suddenly a great physical exertion, are stress to the body.
Running Monday-10 km – not a good option. Even if you make it without training to overcome such a distance, then the next morning, probably just don't want to get up. Spend a week trying the features of your body, and find for itself the pace, gradually increasing the load (by 10% each week). If the body is unaccustomed to the sport, it is necessary to extend the time loads. For example, 2 weeks to perform the same exercises the same number of times. When the body feels that it is not enough, you can increase the load.
Exercise should be fun
In fact, most people engaged in sports for fun. Exercise contribute to good mood due to the release of adrenaline and dopamine. But in order to start training, you need to love the sport and want to do.
It is enough to do several exercises a day. Even easy charging with multiple power exercises will give cheerfulness and good mood for the day.
The main thing to remember is that weight loss motivation is a positive reminder every day about changing your life for the better. So do not perceive the sport as some kind of punishment. Healthy lifestyle should become a good friend, then the result will not keep itself waiting.
Good equipment and sports form for training
Beautiful stock and a nice athletic form will help to exercise, because the new and pleasant things will definitely want to try.
New comfortable running shoes, beautiful headphones, pedometer heart rate monitor fashion sports shorts will do the training and become assistants to change herself and her life.
A positive attitude to the diet
Diet can open up more opportunities and tastes. In the world many useful and truly delicious food. Sufficient to find interesting and suitable recipes and start cooking and trying (including calories). Diet should be fun and cater to the needs of the body, including taste.
You should change the attitude to the diet. Need to stop saying the phrase "I can't" and "I'm on a diet". These phrases are limiting and make you feel like a handicapped person. Suffice it to say: "I did not eat, I eat different food". This simple phrase opens many opportunities to try something new, and not limited in the choice of dishes.
Weight loss motivation on every day: save results
So motivation will not disappear, it is necessary to fix, to document the results.
There are many ways to remind ourselves about the difficult way.
Weekly photo reports on the results achieved
The pictures are very helpful in the visual comparison of "before" and "after".
Taking pictures of yourself is required in one and the same position every week of training and dieting. Signing photos with parameters of weight and waist size and the hips can become additional stimulus.
Photo it is recommended to put in a blog or on social networksto get support and encouragement from their friends. It will also help in the motivation to continue on and not dwell on the results obtained.
The establishment of new healthy habits
To a healthy lifestyle started to "work", you should make it your habit to take in the subject of health with the head, to acquire new knowledge. This will help experimenting with diets, for example, is to try vegetarianism or a new product to your diet.
Also routine workouts will help to dilute new exercise or new Hobbies to sports. For example, besides visiting the hall to sign up for sports dances. Is that sport and healthy food become an integral part of life and to come back again to overeating and laziness don't want.