These recommendations will also allow you not to gain overweight.
Excess weight not only affects the appearance but also the threat of life. Excessive body weight causes cardiovascular complications, type 2 diabetes, muscle system problems and mental disorders.
Obesity is one of the basic risk criteria for the development of endometrial cancer (inner mucosa of the uterine body).
In women who survived menopause, extra pounds are associated with high probability of breast cancer as well as colorectal cancer.
Excess weight is one of the reasons for developing adenocarcinoma of the esophagus and kidney or pancreas cancer, especially in men.
Against the backdrop of non -alocolic fatty disease, overweight can cause cancer of this organ, as well as neoplasms in the gall bladder.
The same studies associate overweight with the possibility of developing multiple myeloma (excessive spread of plasma cells).
It is important to note that the bond between overweight and cancer is complex and multifactorial. The mechanisms through which overweight contributes to the emergence of oncology include hormonal background fluctuations, chronic inflammation, insulin resistance and other factors. Given all the risks listed, you need to get rid of excess weight not only from the trend of fashion, but to extend your life.
"Weight loss is a complicated and prolonged process that requires a person not only changing in food habits and lifestyle, but also significant efforts of will and psychological stability. Motivation here can be varied. For some people, this is the desire to improve their health, for others, the desire to gain a more attractive look -social standards or professional requirements.
What are we going to talk about:
Factors that influence the motivation of 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 meet generally accepted beauty standards, and in men - a health condition.
According to the WHO, about 2 billion adults over the age of 18 have overweight, of which more than 650 million suffer from overweight.
Keeping motivation all the way to losing weight is a major factor in success.
According to various estimates, from 80% to 95% of people trying to lose weight eventually return to their previous weight during the year.
So we approached the topic of factors. They are divided into external and internal motivators.
External stimuli
They continue from the outside and can be associated with our appearance, social environment, recognition and other aspects of life.
Improving the view.
It is one of the most common external stimuli for weight loss. People often want to look more attractive, harmonious and capable. This may be because of the desire to like in the mirror, wear your favorite clothes, feel more confident and attractive in the eyes of others.
Social recognition.It also plays an important role in motivating weight loss. People often want to get the approval and support from their social environment - families, friends, colleagues.
Compliance with social standards.Often people feel pressure from society, media and social networks that promote idealized images of few people. This is the incentive to start diet and classes in the hall.
Professional requirements.Models, actors, athletes and other public individuals must respect certain image standards. 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 motivating weight loss, internal motivation is more effective and sustainable, as it is based on personal values and beliefs.
Internal motifs for losing weight
This variety provides a person with the will and perseverance needed to overcome difficulties and achieve their goals. Can that can encourage a person to lose weight?
Improving the state of health.Excess weight and overweight are risk factors for the development of many serious diseases. Weight loss by a few pounds can significantly improve the health condition, reduce the risk of developing these diseases and prolongs life.
Improving the quality of life.Excess weight limits physical activity, causing a feeling of fatigue and disturbance, 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.
Good improvement.
By throwing extra pounds, a person escapes various unpleasant symptoms, such as shortness of breath, sweating, pain in the joints and spine.
Improving self -assessment.A full person usually feels attractive, is ashamed of his body and can avoid communicating with other people. Lowering weight helps increase self -esteem, gain self -esteem, and start treating your body with love and respect.
Achieving personal goals.For some people, weight loss is associated with achieving certain personal goals, such as the opportunity to wear your favorite clothes, engage in a particular sport, or just feel more comfortable in your body.
It is important to note that internal motivation is individual and unique for each person. When setting goals to reduce weight, it is necessary to consider your personal values, needs and aspirations in order to choose the motives that will be more effective and help to achieve the desired result.
Psychological aspects of motivation
Motivation, both internal and external, is a key element that determines a person's adhesion in the process of losing weight and his ability to achieve their goals. But weight is always easier to "eat" than to work long and hard to get rid of the mass. Therefore, you need to set goals correctly and create a reward system.
Set the goals.They should be clumsy, concrete and accessible (I will tell you more in detail in the article). For example, instead of an unclear target, it is best to set a goal to "reduce weight by 5 kg to two months".
Set the advantages.What do you want to get: a two pieces of cake tonight or -500 g on the scales tomorrow morning? Goals and advantages can be visualized. Many use motivational cards for this - they hang in a visible place a picture of a beautiful figure.
Build an action plan.It should include specific steps to be taken to achieve goals, such as a change in diet, increase engine activity, and adjust the lifestyle in general.
It is important to note that the action plan must be realistic and take into account a person's individual characteristics, his or her life, habits and preferences.
The study published in the diary showed that people who set themselves specific goals to reduce weights, on average, lose 20% more weight than those who do not set goals. And support from loved ones increases the chances of successful weight loss by 30%.
Overcoming obstacles and reliance on the process of change
When you create goals and plans, remember that in the process of losing weight, you will encounter various obstacles, such as hunger, fatigue, stress, social pressure and others. It is important to prepare for these obstacles and have strategies to overcome them.
hunger
To maintain a stable level of blood glucose and prevent a feeling of hunger, it is recommended to eat food in small portions every three to four hours.
When choosing food products, preference should be given to those who are rich in protein, fiber and complex carbohydrates. These include vegetables, fruits, full wheat products, meat and low fish.
Sometimes the feeling of hunger can be caused by the insufficient amount of fluid in the body. To maintain hydration, you need to drink enough water during the day.
Do not pass food foods, as this can lead to a strong sense of hunger and, as a result, to overeating.
jade
For complete restoration of the body and sufficient energy load, it is necessary to cost 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 emotional burning. Determine the relaxation and removal techniques, such as yoga, meditation or walking in the fresh air.
Provide your body with the vitamins and minerals needed to conserve energy.
Stress
Determine what exactly causes you stress, and try to eliminate these factors, or find effective ways to deal with them.
Practice relaxation techniques regularly, such as deep breathing, meditation or yoga.
Remember to share time for a hobby that brings you pleasure and help to distract you from problems.
If you cannot face stress yourself, it is recommended to seek help from a qualified psycho or psychotherapist.
Social pressure
Share your plans to reduce weight with friends and family so they can support you.
Feel free to reject treatments that do not correspond to your energy plan.
Communicate with people who also strive for a healthy lifestyle and weight loss.
Learn to say no "for people who are trying to make you eat harmful food.
In order not to spoil, write what you eat to check your diet and identify problematic issues. Also do not try to lose weight very quickly. Install accessible goals and move toward them gradually.
Types of motivation in the process of losing weight
We have already noticed above that there is external and internal motivation. Now we will analyze what are the pros and cons of each species.
Motivation
It is based on the desire to obtain the approval of others, meet social standards or achieve certain external goals, such as "enter your favorite dress" or "look attractive on the beach".
Pros: Pros:
Can be a good impulse to start weight loss;
It can maintain motivation in the early stages when the results are not yet visible.
Offenses:
unstable and may disappear quickly if the external pressure weakens or achieved;
Can lead to disappointment and breakdown if the weight loss process goes slowly or does not correspond to expectations;
Can cause dependence on the opinions of others and lead to a loss of one's own personality.
External motivation is effective in the early stages, but, as a rule, it is not enough to achieve long -term results. Therefore, it is best for those who want to remove a few pounds.
Motivation
It is based on the realization of the need to change the lifestyle for the sake of improving health, well -being and the quality of life in general.
Pros: Pros:
durable and continuous throughout the weight loss process;
helps to overcome difficulties and not give up when obstacles arise;
Contributes to the formation of healthy habits and lifestyle, which are preserved after achieving the goal.
Offenses:
requires time and awareness of formation;
It can be more difficult to keep in the absence of visible results in the early stages.
This motivation is a more powerful factor in success in weight loss than external. People with high inner motivation lose more weight and keep the results achieved longer than people with high external motivation. Moreover, internal motivation is associated with a higher level of satisfaction with life and psychological well -being in people seeking to reduce weight.
Practical methods for maintaining motivation
Placing smart fibers
Smart tariffs are an effective tool that helps to make the process of losing weight more structured and accessible. Smart abbreviation decodes as follows.
Specific (specific) - the purpose should be formulated clearly and does not contain unclear formulations. One example above is not to "lose weight" but "reduce weight by 5 kg".
Measurable (measurable) - the goal should have specific criteria by which it will be possible to assess its achievement (reduce weight by 5 kg to two months).
Accessible (accessible) - the goal must be realistic and match your abilities. Do not "lose weight by 30 kg in one month", but "lose weight 2 kg per month and lose 24 kg per year". It is important to consider the features of your body here. There are diseases that cause overweight. For weight loss, you need to undergo diagnostics and get rid of diseases, and only then - sit on a diet.
Relevant (relevant) - the goal should correspond to your values and needs. If you lose weight to be "like that model", your motivation will evaporate quickly.
Time limited (limited in time) -Tolum should have a specific achievement time. This helps to focus on the task and not to postpone its implementation for later.
To set a smart price for weight loss, determine your ultimate goal. How many pounds do you want to reset? How long? Always divide a great purpose into some small. So it will be easier for you to trace progress and maintain motivation. Set up the specific terms for achieving each small goal. Write your smart cene on paper or electronically, regularly review your goals and adjust them if necessary.
Creating a supporting atmosphere
The process of weight loss is often associated with difficulties and challenges, which is not easy to overcome alone. The supporting atmosphere, created thanks to the help of friends, family and professional coach, plays a key role in achieving long -term results and maintaining motivation all the way in a healthy lifestyle.
In 2007, the results of the study were published that showed that overweight could "infect", spreading on social media. However, the same effect can work in the opposite direction: support and motivation from friends and family can help reduce weight.
Family is one of the most important sources of support for a person trying to reduce weight. It is important for the support of relatives to be not only exciting but also practical. For example, you can cook healthy foods together, plan shared walks or sports, and help to avoid situations that can provoke a breakdown.
Friends can also become a source of motivation, inspiration and support. Friends who share your goals will become great training partners will help to cope with stress and exchange tips in a healthy lifestyle.
A professional coach has the knowledge and experience needed to develop an individual training and food program, taking into account your features and goals. It will help to correct the exercises, select the optimal load, as well as motivate and support you all the way to achieve the desired result.
To include others in the process of losing weight, share your plans to reduce weight on social networks and friends. Explain what help you need and ask loved ones to offer you support. Join groups or communicate with other lost weight in the forums - so you will support each other.
Keeping a diet and training journal
Keeping a diary is not just a fashion trend. Its effectiveness is confirmed not only by numerous studies. It is enough to fix everything you eat and drink during the day, as well as show the type and duration of physical activity.
For convenience, you can use special applications for intelligent phones that automatically calculate calorie content and the ratio of proteins, fats and carbohydrates in the diet.
Keeping a diet and training gives a number of advantages, among which you can emphasize:
Awareness of their diet: Records help to see which products prevail in the diet and identify "hidden" calories.
Calorie Content Control: The diary allows you to accurately calculate the number of calories consumed and check their compliance with the goals of reducing or storage.
Food habits analysis: Records help to identify bad habits in food, such as overeating, using a large amount of sweet or fat, and take measures to change them.
Monitoring of physical activity: The diary allows you to track progress in physical activity, plan training and control their effectiveness.
Motivation and responsibility: Keeping a diary increases awareness and responsibility for its food and physical activity, which helps to achieve their goals.
To achieve maximum efficiency, it is recommended to adhere to the following rules:
Write everything you eat and drink, including the smallest foods and drinks.
Show the exact amount of food consumed (weight, volume).
Describe the cooking method.
Adjust the time of meals.
Write the type, duration and intensity of physical activity.
Analyze your notes, identify the patterns and draw conclusions.
Motivation for losing weight is not something that comes and leaves. This is not a will or self -discipline, but the result of small, stable steps, which eventually become custom.
