These tips will also allow you not to increase excess weight again.
The excess weight not only affects the appearance, but also for 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 carcinoma (internal mucosa of the uterine body).
- In women who survived menopause, extra kilos are associated with a high probability of breast cancer, as well as the colon -receipt cancer.
- Excess weight is one of the reasons for the development of the edenocarcinoma of esophagus and renal cancer or pancreas, especially in men.
- Against the background of the non -alcoholic fat disease, obesity can cause cancer of this organ, as well as neoplasms on the gallbladder.
- The same studies associate obesity with the possibility of developing multiple myeloma (excessive propagation of plasma cells).
It is important to note that the connection between overweight and cancer is complex and multifactorial. The mechanisms through which obesity contributes to the appearance of oncology include fluctuations in the hormonal background, chronic inflammation, insulin resistance and other factors. Give all the risks listed, it is necessary to get rid of excess weight not only for the trend of fashion, but to prolong life.
"Losing weight is a complex and prolonged process that requires a person not only changes in food habits and lifestyle, but also significant efforts of willing will and psychological stability. The motivation here can be varied. For some people, this is the desire to improve one's health, for others, the desire for a more attractive appearance and to increase the car -for the third, for the need to be compliant with certain social standards.
What we will talk about:
Factors that influence the motivation for weight loss
Both men and women are interested in losing weight. The difference is that in girls this desire is often due to the need to respect the generally accepted beauty standards and in men - a state of health.
- According to the WHO, about 2 billion adults over the age of 18 have an excess weight, of which over 650 million suffer from obesity.
- The conservation of the motivation during weight loss is a key factor for success.
- According to various estimates, from 80% to 95% of people who try to lose weight at the end of their previous weight during the year.
So we dealt with the topic of the factors. They are divided into external and internal motivators.
External incentives
They proceed from the outside and can be associated with our appearance, with the social environment, recognition and other aspects of life.
- Improve the appearance. It is one of the most common external incentives for weight loss. People often want to appear more attractive, harmonious and fit. This may be due to the desire to love in the mirror, wear your favorite clothes, feel safer and more attractive in the eyes of others.
- Social recognition.It also plays a significant role in the motivation for weight loss. People often want to get approval and support from their social environment: families, friends, colleagues.
- Compliance with social standards.Often people feel the pressure of society, media and social networks that promote idealized images of subtle people. This is the incentive to start the diet and lessons in the room.
- Professional requirements.Models, actors, athletes and other public individuals must respect certain standards of figure. In such cases, professional requirements can become a strong external incentive for weight loss.
Despite the fact that external incentives play an important role in the motivation for weight loss, the internal motivation is more effective and stable, since it is based on personal values and beliefs.
Internal reasons for weight loss
This variety provides a person with the necessary will and perseverance strength to overcome difficulties and achieve their goals. What can a person lose weight encourage?
- Improve the state of health.Excess weight and obesity are risk factors for the development of many serious diseases. The weight loss even of several kilograms can significantly improve the state of health, reduce the risk of developing these disorders and prolonging life.
- Improve the quality of life.Excessive weight limits physical activity, causing a sense of fatigue and unease, as well as leading to the development of psychological problems, such as depression and anxiety. Weight loss can improve the quality of life, increase energy, improve sleep, increase self -esteem.
- Improvement of well -being. Having thrown away the extra pounds, a person gets rid of various unpleasant symptoms, such as lack of breath, sweating, joint pain and back.
- Improve self -esteem.A full person usually feels unattractive, is embarrassed by his body and can avoid communication with other people. Reducing weight helps to increase self -esteem, obtain self -phonfidence and start treating your body with love and respect.
- Achieve personal goals.For some people, weight loss is associated with the achievement of certain personal goals, such as the opportunity to wear your favorite clothes, engage in a certain sport or feel more comfortable in your body.
It is important to note that the internal motivation is individual and unique for each person. When setting the objectives to reduce weight, it is necessary to take into account your values, needs and personal aspirations in order to choose the reasons that will be the most effective and will help achieve the desired result.
Psychological aspects of motivation
The motivation, both internal and external, is a key element that determines the adhesion of a person to the weight loss process and his ability to achieve his goals. But the weight is always easier to "eat" than to work for a long time and hard to get rid of the mass. Therefore, it is necessary to correctly fix the objectives and create a premium system.
- Fix the objectives.They should be clumsy, concrete and achievable (I will tell you in more detail in the article). For example, instead of a vague target, it is better to fix a goal to "reduce the weight of 5 kg in two months".
- Set the priorities.What do you want to achieve: a couple of pieces of cake tonight or -500 g on scales tomorrow morning? The objectives and priorities can be displayed. Many use motivational cards for this: a photo of a good figure hang in a visible place.
- Build an action plan.It should include specific passages that must be taken to achieve objectives, such as a change in the diet, increase motor activity and regulate lifestyle in general.
It is important to note that the action plan should be realistic and take into account the individual characteristics of a person, his lifestyle, habits and preferences.
The study published in the magazine showed that people who establish specific goals to reduce weights, on average, lose 20% more weight than those who do not set goals. And the support of your loved ones increases the possibilities of a 30%successful weight loss.
Overcome obstacles and support in the modification process
When you create goals and plans, remember that in the weight loss process, you will meet various obstacles, such as hunger, fatigue, stress, social pressure and others. It is important to be prepared for these obstacles and have strategies to overcome them.
Hunger
- To maintain a stable level of glucose in the blood and prevent a sense of hunger, it is recommended to eat food in small portions every three or four hours.
- When choosing food products, preference should be given to those who are rich in complex proteins, fibers and carbohydrates. These include vegetables, fruit, whole grain products, low fat and fish meat.
- Sometimes the feeling of hunger can be caused by an insufficient amount of liquid in the body. To maintain hydration, you need to drink enough water during the day.
- Do not jump the food meals, as this can lead to a strong sense of hunger and, consequently, to eat too much.
Fatigue
- For a complete restoration of the body and a charge of sufficient energy, it is necessary to dedicate at least seven to eight hours a day.
- Regular physical activity, even moderate, helps to improve sleep quality and increase the energy level.
- Avoid stressful situations because they lead to fatigue and emotional burnout. Determines the techniques of relaxation and removal of voltage, such as yoga, meditation or walking in fresh air.
- Provide the vitamins and minerals necessary to maintain energy.
Stress
- Determine what exactly makes you stress you and try to eliminate these factors or find effective ways to face them.
- Practice relaxation techniques regularly, such as deep breathing, meditation or yoga.
- Do not forget to allocate time for a hobby that you will take you with and help you be distracted by problems.
- If you cannot face stress on its own, it is advisable to ask for help from a qualified psychologist or psychotherapist.
Social pressure
- Share your plans to reduce weight with friends and family so that they can support you.
- Feel free to refuse the delicacies that do not correspond to your power plan.
- Communicate with people who also fight for a healthy lifestyle and weight loss.
- Learn to say no "to the people who are trying to make you eat harmful food.
In order not to break, write down what you eat to control your diet and identify problematic problems. Also, don't try to lose weight too quickly. Install objectives that can be made and moved to them gradually.
Types of motivation in the weight loss process
We have already noticed above that there is an external and internal motivation. Now we will analyze which pros and cons of all kinds.
External motivation
It is based on the desire to obtain the approval of others, satisfy social standards or achieve certain external objectives, such as "enter your favorite dress" or "seem attractive on the beach".
Pros:
- It can be a good impulse to start losing weight;
- It can maintain motivation in the initial phases, when the results are not yet visible.
Against:
- unstable and can quickly disappear if the external pressure weakens or achieves the goal;
- It can lead to disappointment and faults if the weight loss process goes slowly or does not correspond to expectations;
- It can cause dependence on the opinions of others and lead to a loss of one's personality.
The external motivation is effective in the initial phases, but, normally, it is not enough to obtain long -term results. Therefore, it is more suitable for those who want to drop a few kilogram.
Internal motivation
It is based on the realization of the need to change the lifestyle for the improvement of health, well -being and quality of life in general.
Pros:
- stable and persisted during the entire weight loss process;
- It helps to overcome difficulties and not surrender when obstacles arise;
- It contributes to the formation of healthy habits and lifestyle, which are kept after reaching the goal.
Against:
- requires time and awareness for training;
- It can be more difficult to maintain in the absence of visible results in the initial stages.
This motivation is a more powerful factor in success in weight loss than outside. People with high internal motivation lose more weight and maintain the results achieved longer than people with high external motivation. In addition, the internal motivation is associated with a higher level of satisfaction for life and psychological well -being in people who try to reduce weight.
Practical methods to maintain motivation
Establishment of intelligent fibers
Intelligent targets are an effective tool that helps to make the weight loss process more structured and achievable. The abbreviation of Smart decoding as follows.
- Specific (specific): the goal should be clearly formulated and not contain vague formulations. An example above is not "losing weight", but "reduce the weight of 5 kg".
- Measureable (measurable) - The goal should have specific criteria with which it will be possible to evaluate its achievement (reduce the weight of 5 kg in two months).
- Avabili (achievable): the goal should be realistic and combine your skills. Do not "lose weight of 30 kg in a month", but "lose weight 2 kg per month and lose 24 kg per year". It is important to consider the characteristics of your body here. There are diseases that cause obesity. To lose weight, it is necessary to undergo diagnostics and get rid of the ailments, and only then - sit on a diet.
- Relevant (relevant): the goal must correspond to your values and needs. If you lose weight to be "like that model", your motivation evaporates quickly.
- Time tied (limited over time) -the goal should have a specific success time. This helps to focus on the task and not to postpone its implementation for later.
To put an intelligent price for weight loss, determine your final goal. How many kilograms do you want to restore? As far as? Always divide a great goal into several children. So it will be easier for you to keep track of progress and maintain motivation. Set the specific terms to achieve each small goal. Write your Smart Center on paper or in electronic form, you regularly review your goals and regular if necessary.
Create a support atmosphere
The weight loss process is often associated with difficulties and challenges, which is not easy to overcome alone. The support atmosphere, created thanks to the help of friends, family members and professional coach, plays a key role in achieving long -term results and maintaining motivation all over the world for a healthy lifestyle.
In 2007, the results of the study were published that showed that obesity could "infect", spreading on social networks. However, the same effect can work in the opposite direction: the support and motivation of friends and family can help reduce weight.
The family is one of the most important support sources for a person who strives to reduce weight. It is important that the support of relatives is not only emotional, but also practical. For example, you can cook healthy foods together, plan joint walks or sports, as well as help to avoid situations that can cause a break.
Friends can also become a source of motivation, inspiration and support. The companions who share your goals will become excellent partners in training, will help to cope with stress and share suggestions on a healthy lifestyle.
A professional trainer has the knowledge and experience necessary to develop an individual training and nutrition program, taking into account your characteristics and objectives. It will help perform the exercises correctly, choose the optimal load, as well as motivating you and support you throughout the path to obtain the desired result.
To involve others in the weight loss process, share your plans to reduce weight in social networks and friends. Explains what you need and ask your loved ones to provide you with support. Join groups or communicate with other loser weight in the forums, so you will support each other.
Keep a diet and a training diary
Keeping a diary is not just a fashion trend. Its effectiveness is confirmed not only by numerous studies. It is sufficient to repair everything you eat and drink during the day, as well as indicating the type and duration of physical activity.
For convenience, it is possible to use special applications for smartphones that automatically calculate the caloric content and the relationship between proteins, fats and carbohydrates in the diet.
The maintenance of a diet and a training offers a series of advantages, including you can highlight:
- Awareness of their diet: records help to see which products prevail in the diet and identify "hidden" calories.
- Check on calorie content: the diary allows you to carefully calculate the number of calories consumed and control their compliance with the objectives to reduce or maintain weight.
- Analysis of eating habits: registers help to identify bad habits in nutrition, such as excess food, using a large amount of dessert or fat and adopt measures to change them.
- Monitoring of physical activity: the diary allows you to keep track of progress in physical activity, to plan and control its effectiveness.
- Motivation and responsibility: the maintenance of a diary increases awareness and responsibility for its nutrition and physical activity, which helps to achieve their goals.
To obtain maximum efficiency, it is advisable to join the following rules:
- Write everything you eat and drink, including smaller snacks and drinks.
- Indicate the exact quantity of consummate food (weight, volume).
- Describe the cooking method.
- Solve the time to eat.
- He notes the type, duration and intensity of physical activity.
- Analyze your notes, identify the models and draw conclusions.
The motivation for weight loss is not something that comes and goes away. This is not a will or a car -Discipline, but the result of small coherent steps, which in the end become a habit.