These recommendations will also allow you not to gain excess weight again.
Excess weight not only affects the appearance, but also life -threatening. 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 (internal mucous membrane of the uterine body).
- In women who survived menopause, extra pounds are associated with a high probability of breast cancer, as well as colorectal cancer.
- Excess weight is one of the reasons for the development of adenocarcinoma of the esophagus and kidney cancer or pancreas, especially in men.
- Against the background of non -alcoholic fatty 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 hormonal background, chronic inflammation, insulin resistance and other factors. Given all of the listed risks, you need to get rid of excess weight not just by the trend of fashion, but in order to extend your 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 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 appearance and increase self -esteem, for third - the need to comply with certain social standards or the requirements of the profession. Consider various aspects of the incentive for weight loss. "
What will we talk about:
Factors affecting weight loss motivation
Both 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 generally accepted beauty standards, and in men - a state of health.
- According to WHO, about 2 billion adults over the age of 18 have excess weight, of which more than 650 million suffer from obesity.
- The retention of motivation throughout the way to weight loss is a key factor in success.
- According to various estimates, from 80% to 95% of people trying to lose weight ultimately return to their previous weight during the year.
So we approached the topic of factors. They are divided into external and internal motivators.
External incentives
They proceed from the outside and can be associated with our appearance, social environment, recognition and other aspects of life.
- Improving the appearance. It is one of the most common external incentives for weight loss. People often want to look more attractive, harmonious and fit. This may be due to the desire to like in the mirror, wear your favorite clothes, feel more confident and attractive in the eyes of others.
- Social recognition.Also plays a significant role in 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 pressure from society, the media and social networks that promote idealized images of slim people. This is the incentive for starting diet and classes in the hall.
- Professional requirements.Models, actors, athletes and other public individuals must comply with certain figure 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 motivation for weight loss, internal motivation is more effective and stable, since it is based on personal values and beliefs.
Internal motives for weight loss
This variety provides a person with the necessary willpower and perseverance to overcome difficulties and achieve their goals. What can encourage a person to lose weight?
- Improving the state of health.Excess weight and obesity are risk factors for the development of many serious diseases. Weight loss even by several kilograms can significantly improve the state of health, reduce the risk of developing these ailments and prolong life.
- Improving the quality of life. Excessive weight limits physical activity, causing a sense of fatigue and discomfort, 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.
- Improving well -being. Having thrown off the extra pounds, a person gets rid of various unpleasant symptoms, such as shortness of breath, sweating, joint pain and back.
- Improving 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, gain self -confidence 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 certain sport or just feel more comfortable in your body.
It is important to note that internal motivation is individual and unique to each person. When setting the goals to reduce weight, it is necessary to take into account your personal values, needs and aspirations in order to choose the motives that will be the most effective and help to achieve the desired result.
Psychological aspects of motivation
Motivation, both internal and external, is a key element that determines the adherence of a person to the weight loss process and his ability to achieve their goals. But weight is always easier to "eat" than to work long and hard to get rid of mass. Therefore, you need to correctly set goals and create a system of rewards.
- Set the goals.They should be clumsy, concrete and achievable (I will tell you more in more detail in the article). For example, instead of a vague target, it is better to set a goal to "reduce weight by 5 kg in two months".
- Set priorities.What do you want to get: a couple of pieces of cake tonight or -500 g on scales tomorrow morning? Goals and priorities can be visualized. Many use motivational cards for this - they hang in a visible place a photo of a beautiful figure.
- Build an action plan.It should include specific steps that must be taken to achieve the goals, such as a change in diet, increase motor activity and adjust the 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 journal 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 support in the process of changes
When creating goals and plans, remember that in the process of weight loss, you will encounter various obstacles, such as hunger, fatigue, stress, social pressure and others. It is important to be prepared for these obstacles and have strategies for overcoming them.
Hunger
- To maintain a stable level of glucose in the blood and preventing a sense 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 that are rich in protein, fiber and complex carbohydrates. These include vegetables, fruits, whole grain products, low -fat meat and fish.
- Sometimes the feeling of hunger can be caused by insufficient amount of fluid in the body. To maintain hydration, you need to drink enough water during the day.
- Do not skip food meals, as this can lead to a strong sense of hunger and, as a result, to overeating.
Fatigue
- For a full restoration of the body and sufficient energy charge, it is necessary to devote 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. Determine the techniques of relaxation and voltage removal, such as yoga, meditation or walking in the fresh air.
- Provide your body with the necessary vitamins and minerals to maintain energy.
Stress
- Determine what exactly causes you stress, and try to either eliminate these factors, or find effective ways to deal with them.
- Regularly practice relaxation techniques, such as deep breathing, meditation or yoga.
- Do not forget to allocate time for a hobby that bring you pleasure and help to be distracted from problems.
- If you cannot cope with stress yourself, it is recommended to seek 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 treats that do not correspond to your power plan.
- Communicate with people who also strive for a healthy lifestyle and weight loss.
- Learn to say no "to 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 issues. Also do not try to lose weight too quickly. Install achievable goals and move towards them gradually.
Types of motivation in the process of losing weight
We have already noted above that there is external and internal motivation. Now we will analyze what pros and cons are of every species.
External motivation
It is based on the desire to get the approval of others, meet social standards or achieve certain external goals, such as "get into your favorite dress" or "look attractive on the beach".
Pros:
- It can be a good impulse to start losing weight;
- It can maintain motivation at the initial stages, when the results are not yet visible.
Cons:
- unstable and can quickly disappear if the external pressure weakens or the goal is achieved;
- It can lead to disappointment and breakdowns if the process of losing weight 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 own personality.
External motivation is effective in the initial stages, but, as a rule, is not sufficient to achieve long -term results. Therefore, it is best suited to those who want to drop a few kilograms.
Internal 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:
- stable and persisted throughout the entire process of losing weight;
- helps to overcome difficulties and not give up when obstacles arise;
- It contributes to the formation of healthy habits and lifestyle, which are preserved after achieving the goal.
Cons:
- requires time and awareness for formation;
- It can be more difficult to maintain in the absence of visible results at the initial stages.
This motivation is a more powerful factor in success in weight loss than external. People with high internal motivation lose more weight and retain the results achieved longer than people with high external motivation. In addition, 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
Establishment of Smart fibers
Smart-targets are an effective tool that helps to make the process of losing weight more structured and achievable. The abbreviation Smart decodes as follows.
- Specific (specific) - the goal should be clearly formulated and not contain vague formulations. An 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 evaluate its achievement (reduce weight by 5 kg in two months).
- Achievable (achievable) - the goal should be realistic and match your capabilities. 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 obesity. For losing weight, you need to undergo diagnostics and get rid of 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 will quickly evaporate.
- Time-Bound (limited in time)-the goal should have a specific achievement time. This helps to focus on the task and not postpone its implementation for later.
To put a Smart price for weight loss, determine your ultimate goal. How many kilograms do you want to reset? How long? Always divide a large goal into several small ones. So it will be easier for you to track progress and maintain motivation. Set the specific terms for achieving each small goal. Write down your Smart cente on paper or in electronic form, regularly review your goals and adjust them if necessary.
Creating a supportive 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 throughout the way to 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: support and motivation from friends and family can help reduce weight.
The family is one of the most important sources of support for a person striving 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 provoke a breakdown.
Friends can also become a source of motivation, inspiration and support. Comrades who share your goals will become excellent partners in training, will help to cope with stress and share tips on a healthy lifestyle.
A professional trainer has the necessary knowledge and experience to develop an individual training and nutrition program, taking into account your features and goals. It will help to correctly perform exercises, choose the optimal load, as well as motivate and support you throughout the way to achieve the desired result.
To involve others in the process of losing weight, share your plans to reduce weight in social networks and friends. Explain what help you need and ask loved ones to provide you with support. Join groups or communicate with other losing weight on the forums - so you will support each other.
Keeping a diet and training diary
Keeping a diary is not just a fashion trend. Its effectiveness is confirmed not only by numerous studies. It is enough to fix everything that you eat and drink during the day, as well as indicate the type and duration of physical activity.
For convenience, you can use special applications for smartphones that automatically calculate the calorie content and the ratio of proteins, fats and carbohydrates in the diet.
Maintaining a diet and training gives a number of advantages, among which you can highlight:
- Awareness of their diet: records help to see which products prevail in the diet, and identify "hidden" calories.
- Control over the calorie content: the diary allows you to accurately calculate the number of calories consumed and control their compliance with the goals for reducing or maintaining weight.
- Analysis of food habits: records help to identify bad habits in nutrition, such as overeating, using a large amount of sweet or fat, and take measures to change them.
- Monitoring of physical activity: Diary allows you to track progress in physical activity, plan training and control their effectiveness.
- Motivation and responsibility: maintaining a diary increases awareness and responsibility for its nutrition and physical activity, which helps to achieve their goals.
To achieve maximum efficiency, it is recommended to adhere to the following rules:
- Write down everything that you eat and drink, including the smallest snacks and drinks.
- Indicate the exact amount of food consumed (weight, volume).
- Describe the method of cooking.
- Fix the time of eating.
- Write down the type, duration and intensity of physical activity.
- Analyze your notes, identify patterns and draw conclusions.
Motivation for weight loss is not something that comes and leaves. This is not a will or self -discipline, but the result of small, consistent steps, which eventually become a habit.