These recommendations also allow you not to obtain overweight again.
Excessive weight influences not only appearance but also life threatening. Excessive body weight causes cardiovascular complications, type 2 diabetes, muscle bone problems and mental disorders.
- Obesity is one of the basic risk criteria for the development of endometrium cancer (the internal mucosa of the uterus).
- In menopause surviving women, the extra pounds are caused by the most probability of breast cancer and colon cancer.
- The overweight of the esophagus and kidney cancer or pancreatic adenocarcinoma, especially for men.
- In the background of non -alcoholic oily disease, obesity can cause cancer and gallbladder tumors.
- The same studies associate obesity with the possibility of multiple myeloma (excessive spread of plasma cells).
It is important to note that the relationship between overweight and cancer is complex and multifactoral. Mechanisms that enable obesity to contribute to the appearance of oncology, hormonal background fluctuations, chronic inflammation, insulin resistance and other factors. Due to all the risks listed, you need to get rid of not only a trend of fashion but also to extend your life.
"Weight loss is a complex and longer process that requires not only food habits and lifestyle changes, but also significant efforts for will and psychological stability. Motivation can change here. For some people, this desire is to improve their health, to others, to increase the appearance of more attractive aspects. meet social standards or requirements.
What will we talk about:
Factors influencing the motivation of weight loss
Both men and women are interested in weight loss. The difference is that in girls this desire is often due to the need to follow the generally accepted beauty rules and men - the health of health.
- According to WHO, about 2 billion adults over the age of 18 have excessive weight, of which more than 650 million suffers from obesity.
- Keeping motivation during weight loss is the most important factor in success.
- It is estimated that people try to lose weight from 80% to 95% and 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 incentives
From the outside, they continue and associate with our appearance, our social environment, recognition and other aspects of life.
- Improving the appearance. This 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 dress, to be more confident and attractive in the eyes of others.
- Social recognition.It also plays a significant role in the motivation of weight loss. People often want to get approval and support from their social environment - families, friends, colleagues.
- Adherence to social norms.People often feel the pressure of society, media and social networks that promote the idealized images of thin people. This is an incentive to start the diet and classes in the room.
- Professional requirements.Models, actors, athletes and other state individuals must comply with certain rules. 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 of weight loss, internal motivation is more effective and stable because it is based on personal values and beliefs.
Internal motifs to lose weight
This kind provides man with the necessary will and perseverance to overcome difficulties and achieve their goals. What can you encourage people to lose weight?
- Improving the state of health.Overweight and obesity are the risk factors of many serious illnesses. Weight loss can significantly improve your health and reduce the risk of developing and extending these diseases.
- Improving the quality of life.Excessive weight limits physical activity, fatigue and discomfort, and leads to 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.
After throwing out the extra pounds, a person gets rid of various unpleasant symptoms such as shortness of breath, sweating, joint pain and back.
- To improve self -esteem.The whole person usually feels attractive, disturbed by their body, and avoid communicating with other people. Weight loss promotes increasing self -esteem, acquiring self -confidence, and treats your body with love and respect.
- To achieve personal goals.For some people, losing weight is accompanied by certain personal goals, such as wearing their favorite clothes, getting involved in a particular sport, or just more comfortable in their body.
It is important to note that internal motivation is individual and is unique to each person. When setting weight loss goals, your personal values, needs and aspirations should be taken into account in order to choose the motifs that are most effective and help you achieve the desired result.
The psychological aspects of motivation
Motivation, both inner and external, key elements that determine human adherence to the weight loss process and the ability to achieve their goals. But the weight is always easier to "eat" than to work long and hard to get rid of the crowd. Therefore, you need to set the goals correctly and create a reward system.
- Set the goals.They must be clumsy, specific and available (I will tell you more detail in this article). For example, instead of a blurred goal, it is better to set the goal of "reducing weight to 5 kg within two months".
- Set priorities.What do you want to get: a few pieces of cakes tonight or -500 g on the balance tomorrow morning? Goals and priorities can be displayed. Many people use motivation cards for this - a beautiful figure photo hangs in a visible place.
- Make an action plan.It should contain specific steps that need to be taken to achieve goals, such as diet changes, increasing motor activity and lifestyle setting in general.
It is important to note that the action plan must be realistic and take into account the individual characteristics, lifestyle, habits and preferences of a person.
The study published in the magazine has shown that people who have set concrete goals to reduce weights lose an average of 20% more weight than those who do not set goals. And support for your loved ones increases the chances of successful weight loss by 30%.
To overcome the support of obstacles and changes in the process of change
When creating goals and plans, keep in mind that you can see 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
- In order to maintain stable glucose and to prevent hunger, it is advisable to eat food in small portions every three to four hours.
- When selecting food products, those that are rich in protein, fiber and complex carbohydrates should be preferred. These include vegetables, fruits, whole grains, low fatty meat and fish.
- Occasionally, the feeling of hunger can be caused by fluid in the body. To maintain hydration, drink sufficient water during the day.
- Do not miss food food as this may result in a strong feeling of hunger and as a result it may result in overdose.
Fatigue
- At least seven to eight hours a day for complete restoration and proper energy costs.
- Regular physical activity, even moderate, promotes improving sleep quality and increasing energy levels.
- Avoid stressful situations because they lead to fatigue and emotional burnout. Determine techniques for relaxation and voltage removal, such as yoga, meditation or walking in fresh air.
- Give your body the necessary vitamins and minerals to maintain energy.
Tension
- Determine exactly what causes stress and try to eliminate these factors or find effective methods for dealing with them.
- Practices relaxation techniques, such as deep breathing, meditation or yoga.
- Don't forget to distinguish the time for a hobby that delights and helps you withdraw from problems.
- If you can't cope with stress, it is advisable to seek help from a qualified psychologist or psychotherapist.
Social pressure
- Share your weight loss plans with your friends and family to support you.
- You can safely deny hands that do not meet your power plan.
- Communicate with people who also strive for a healthy lifestyle and weight.
- Learn not to say "to people who try to eat harmful foods.
In order not to break it, describe what you eat to check your diet and identify problem problems. Don't try to lose weight too quickly. Install the targets available and move toward them gradually.
Types of motivation in the process of weight loss
We have already noted that there is external and internal motivation. Now we analyze the benefits and disadvantages of all species.
External motivation
This is based on the desire to achieve the approval of others, to meet social standards, or certain external goals, such as "enter your favorite dress" or "look attractive on the beach".
Benefits:
- A good pulse can be to start losing weight;
- You can keep motivation in the initial stages when the results are not yet visible.
Disadvantages:
- unstable and can disappear quickly if the external pressure is weakened or the target is reached;
- It can lead to disappointment and breakdowns if the weight loss process goes slowly or does not meet expectations;
- This can cause dependence on the opinions of others and leads to the loss of their own personality.
External motivation is effective in the initial stages, but is usually not sufficient to achieve long -term results. That's why this is best for those who want to throw a few kilograms.
Interior motivation
This is based on recognizing a lifestyle to improve health, prosperity and quality of life.
Benefits:
- stable and preserves in the full process of weight loss;
- It helps to overcome the difficulties and does not give up when obstacles arise;
- It contributes to the development of healthy habits and lifestyles that are preserved after the goal is achieved.
Disadvantages:
- Requires time and awareness for the formation;
- It can be more difficult to maintain in the absence of visible results in the initial stages.
This motivation is a stronger factor in the success of weight loss than the external. People with high internal motivation use more weight loss and retain their results longer than people with high external motivation. In addition, internal motivation involves higher levels of satisfaction with life and psychological well -being in people who seek weight loss.
Practical methods to maintain motivation
Create intelligent threads
Intelligent targets are an effective tool that promotes the process of building and availability of weight loss. Smart decoding the abbreviation as follows.
- Specific (specific) - The goal must be clearly formulated and no obscure preparations must be contained. The above example is not "weight loss" but "weight loss 5 kg".
- Measurable (measurable) - The goal must have criteria that can be evaluated (reduce weight by 5 kg within two months).
- Available (Available) - The goal must be realistic and match with its abilities. Do not "lose 30 kg in a month", but "lose 2 kg a month and 24 kg a year". It is important to examine the properties of the body. There are diseases that cause obesity. You need to make diagnostics for weight loss and get rid of the diseases and only sit on a diet.
- Relevant (relevant) - The purpose must meet your values and needs. If you lose weight to "like this model", the motivation will evaporate quickly.
- Time-tied (with limited time)-the goal must have a special time. This helps to focus on the task and does not postpone its subsequent implementation.
Determine your ultimate goal to make the smart price of weight loss. How many kilograms do you want to restore? How long? Always divide a big goal into several small. So it will be easier to track progress and maintain motivation. Set the specific conditions for achieving each small goals. Describe smart CENTE on paper or electronic form, review your goals regularly and adjust them if necessary.
To create a supportive atmosphere
The process of weight loss is often associated with difficulties and challenges that are not easy to overcome in itself. Thanks to the help of friends, family and professional coach, a supportive atmosphere plays a key role in achieving long -term results and maintaining motivation towards a healthy lifestyle.
In 2007, the results of the study were published, which showed that obesity could "infect", spreading on social networks. At the same time, the same effect can work in the opposite direction: support and motivation for friends and family can help reduce weight.
The family is one of the most important sources of support for a person who strives for weight loss. 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, and help avoid demolition situations.
Friends can become a source of motivation, inspiration and support. Comrades who share goals become excellent partners in training, promote stress management and share a healthy lifestyle tips.
The professional coach has the necessary knowledge and experience to develop an individual training and nutrition program, taking into account your qualities and goals. It helps to perform the exercises correctly, select the optimum load and achieve the desired result.
In order to involve others in weight loss, share plans for social networks and friends weight loss. Explain what help you need and ask your loved ones to provide support. Join the groups or communicate in the forums for other losing weight loss - so you will support each other.
Keeping a diary of diet and workout
Keeping a diary is not just a fashion trend. Its efficiency is confirmed not only by many studies. It is sufficient to repair everything you eat and drink throughout the day, as well as the type and duration of physical activity.
For convenience, you can use special applications for smartphones that automatically calculate calorie content and the proportion of proteins, fats and carbohydrates in your diet.
Maintaining diet and workout is a number of benefits that can highlight:
- Consciousness of their nutrition: Registrations help to view the products that prevail in the diet and identify "hidden" calories.
- Calorie Control: The log allows you to calculate the number of calories used and to check the purpose of weight loss or maintenance.
- Analysis of food habit: Registrations help identify bad habits of nutrition, for example, to exaggerate, using large amounts of sweet or fat, and take measures to change them.
- Tracking physical activity: The log allows you to monitor physical activity, design and their efficiency.
- Motivation and Responsibility: Maintaining a diary increases the awareness and responsibility of nutrition and physical activity, which promotes their goals.
To achieve maximum efficiency, follow the following rules:
- Write down everything you eat and drink, including the smallest snacks and drinks.
- Mark the exact amount of food consumed (weight, volume).
- Describe the cooking method.
- Repair your meal time.
- Describe the type, duration and intensity of physical activity.
- Analyze your notes, identify patterns and draw conclusions.
The motivation of weight loss is not something that leaves and leaves it. This is not a will or self pain, but the result of small, consistent steps that eventually become a habit.