I would like to lose weight and get the body of my dreams, right? And it seems that the algorithm has been known for a long time, and an abundance of information is always available over the Internet. The problem came, as they say, from where we did not expect it: our cunning brain resists changes in our usual way of life. Motivation - this simple word has become a real scourge of our time. Let's figure out how to motivate yourself to lose weight: effective methods, useful tips, inspirational phrases - all this awaits you in this article.
Types of motivation
Forewarned is forearmed! Before you plunge into any big undertaking (and losing weight is a rather voluminous and complex task), you need to "tighten your gears" and understand what this motivation really is. This is also important because you can easily understand what method to influence yourself. Below we will see what types of motivation exist and how they can be used in the context of losing extra pounds.
Positives
Positive motivation is the good old "carrot" method, when the achievement of a goal or progress towards it is accompanied by pleasant emotions, and your desire to move forward is caused by the desire to receive these emotions. For example:
- losing weight, you will enjoy a big purchase that you have been putting off for a long time;
- family and friends encourage your progress, encourage you and praise you for your success;
- After losing weight, you will be able to participate in the competition that you have dreamed of for a long time.
This type of motivation works well for positive people who are not prone to excessive self-criticism, as well as for those who need to lose a small amount of kilograms, with which, in general, life is already good.
negative
Negative or negative motivation is the "stick" method. In this case, your primary motivation is fear. For example:
- I'm so tired of being overweight that I don't want to look at myself in the mirror;
- going to the gym for fear of gaining/losing even more weight;
- weight becomes a serious threat to health.
This type of motivation works best if you are faced with a choice: "do or die. "It can be used when the matter is urgent and the goal must be achieved at all costs.
Outer
Extrinsic and intrinsic motivations are types of positive and negative types that can occur in both. Behind external motivation there is usually another person, circumstances and conditions that surround you. That is, something from the outside leads to the result.
Internal
Unlike extrinsic motivation, intrinsic motivation does not depend on surrounding factors - in this case, the driving force is within you. If you move to another country, in another environment and under other conditions, your desire to lose weight will remain in place.
How to deal with the fear of starting
Do you feel that you need strong motivation because you are a big pusher? Sometimes the problem is not laziness at all, but the banal fear of starting something new. The brain always reacts to changes in lifestyle by worrying about our well-being. Therefore, any stress - such as cutting portions, excluding familiar foods from the diet, exhausting exercises - can prevent you from starting to lose weight, even with simple thoughts about it. Let's figure out what to do about it now.
Build a clear plan of action
Any, even the most global goal is only hundreds, thousands or tens of thousands of small steps. We often don't understand this, so we don't even bother - we just can't imagine how to get from the current point A to the desired point B. Everything will go much easier if you carefully write a list of stepsyour on paper or in notes on your smartphone - from an approximate diet to a training schedule and actions in case of a breakdown (this is important).
Do not hurry
Often we try to change ourselves once and for all, completely changing the rhythm and style of our usual life. Naturally, this leads to breakdowns, because leaving your comfort zone is always stressful. In order to have enough strength and desire to achieve your desired goal, start the journey slowly. Remember that the process of losing weight is a long journey and there is no need to rush it. Start by changing one bad habit, stay that way for a few weeks until it sticks, and only then move on to the next.
Just do it
Thinking about starting a new life is very exciting and enjoyable. You can create an infinite number of different scenarios, develop a strategy, immerse yourself in doubt. . . Yes, even read articles about motivation! : ) Isn't it easier to get started? To take the first step, it is enough to at least lie in the direction of your dream. And in order for the first changes to occur, you need to grit your teeth and take a step - you will definitely succeed.
How losing weight will improve your life
So, when you have finally decided to start the exciting process called "weight loss", it's time to understand why you need it. After all, we all only go towards those goals that we passionately desire, right? Below are the most common weight loss consequences that people who are losing weight dream about. Choose the ones that are closest to you!
overconfidence
After losing weight, you will finally look at yourself in the mirror with the full feeling that you are handsome. There will be no more complexes and "problem areas" that prevent you from enjoying your body. And with that comes complete confidence. You will feel in control much more often. Many things that you previously only dreamed about will not bother you now, because you will already know what you are capable of.
health
Excess weight always brings many problems. And this is not only a huge load on the joints, the cardiovascular system and the thyroid gland. If we are only talking about 5-7 extra pounds, your body will still thank you for getting rid of them. Together with the weight, problems with the skin, which suffers from the abundance of sugar and fat, will go away, digestion and metabolic processes will improve, and the feeling of softness in the stomach will add energy and strength.
New perspectives
Having achieved their goal, people begin to feel completely different than before. They live life happily and discover more and more new things about themselves, be it a job for which you previously thought you were not qualified, or a new hobby. Once you have achieved success in one area, you will start to believe in yourself and explore this world much more actively.
Important!Here is the main thing that everyone who is looking for ways to motivate themselves to lose weight should understand: if you need someone's "magic bullet" to get you started, which you constantly put off, it means that you do not want toreach The result is still quite powerful (or in your head It's not worth the effort. )
Everyone has their own list of "wishes" that are currently out of reach due to excess weight. By losing weight, you will not only gain self-confidence and good health, but you will also try a new format of life: you will start wearing clothes that were not available before, you will be able to go to the beach andpool without embarrassment. will become an example and inspiration for others. And how many successful nutritionists and fitness trainers once started by losing weight themselves!
What are the consequences of postponing a "new life"?
Time is running out
Think you'll always have time to lose weight? Do you promise yourself that you will start every week on Monday? But all this time, the days of your precious life are flying by - the only one, by the way. Think about where you might be now if you had embarked on a no-excuses journey last year. Do you want to experience the same disappointment in a year? If not, the choice is yours.
Metabolism worsens
Every year it becomes more and more difficult for the average person to lose weight - that's a fact. Metabolic processes slow down, habits take root and everyday life becomes more stressful. As we age, the muscles do not become as easy to "move" anymore. Remember that as you put off your path to a healthy lifestyle until later, you are naturally digging yourself a deep hole and further away from your goal.
The dream is becoming more and more
Sociologists have noticed an interesting thing: if a guy doesn't approach the girl he likes within the first 30 seconds of noticing her, it's very likely that he won't meet her again. If there is not enough impulse, more and more excuses and doubts will appear. But this works not only with girls - it is easier to start achieving your goal from the first thought about it. How long have you been putting off losing weight since you first thought about it? Every day you become further and further away from your dreams. And the chances of you succeeding tomorrow will be less than now.
The main secret of self-motivation
It's time to discover the ultimate weight loss motivation secret that works for both women and men. The thing is, it doesn't help you lose weight at all. Or rather, not so: it works quite well, but its shelf life does not exceed a few weeks. And you can appreciate the first results of healthy weight loss no earlier than in a month. Do you know what I mean?
If you are still looking for motivation to lose weight every day, give up this idea and work better with your willpower. Discipline and habit should become your new best friends. No "external" motivation will work unless you change your consciousness. And all you need is persistence and time.
But do not rush to get upset: the motivation to lose weight for girls, boys, children and adults is not a myth at all. It exists and even works well if you use it as the first push towards your goal. Below I will tell you in more detail about specific ways to motivate yourself to lose weight with the advice of psychologists, and in return, promise yourself that you will no longer postpone your dream.
Where to look for motivation to lose weight: 5 effective ways
Surround yourself with the topic of weight loss from all sides
Do you know which method of learning foreign words teachers consider to be one of the most effective? All you have to do is write them on pieces of paper or bright pictures and place them all over your apartment: on the fridge, in the bedroom, on your phone screen protector. The more often your eyes encounter these words, the more familiar they will become and the faster your brain will remember them.
It's the same here. You need to make sure that the topic of a healthy lifestyle, proper nutrition and weight loss accompanies you throughout the day. Subscribe to thematic groups on social media. networks, find like-minded people, listen to topical podcasts and watch videos about the topic. You yourself will not notice how your brain will begin to perceive the new way of life as the norm.
Set a clear goal
It is impossible to go through a long, thorny road without burning eyes. You must have a burning desire to reach the finish line, and for that you must understand what you are striving for. Without a clear, specific and measurable goal, it will be very difficult to force yourself to lose weight and any motivation will be powerless. Here are some tips on how to better set your goal:
- more specifics - think about all the conditions of your final result;
- remember that the goal must be realistic and achievable;
- set a clear deadline by which you must reach the finish line.
Give yourself a reward for your results
Achieving your goal becomes much easier if there is a valuable prize waiting for you at the end. Think about what big purchase or intangible thing you dream about - it will be a great incentive to stick to your diet and get closer to your goal. Meanwhile, while the weight loss process continues, you will have time to save money for your dream.
Find a pattern in your environment
One of the best motivations are examples of weight loss from your acquaintances and friends. Find someone in your circle who has already walked this path and find out from them how they did it. If this is your close friend, you will be able to consult with him on various issues and get some useful life hacks. And also, his example, like no one else, will prove to you that changing your life is quite possible.
Fall in love
Hormones can do wonders, making us indifferent to junk food and making us want to change to become a better version of ourselves. Of course, falling in love by order is impossible. But nothing prevents you to be a little more often in society, to devote time to pleasant acquaintances and communicate with girls. Even if you don't meet your love right now, by becoming more active, you will meet many girls who can motivate you to lose weight.
Quotes from famous people for self motivation
- "There is nothing better than to live life trying to become better. "Socrates
- "The journey to a thousand pounds begins with a hamburger. "Chris O'Brien
- "If you're not giving your body its best, you're just robbing yourself. "Julius Erving
- "If you feel like giving up, remember why you were holding on before. "Jared Leto
- "At the end of the day, your health is your responsibility. "Jillian Michaels
Motivational phrase
- "Strength is not what you can do. There is strength in overcoming what you once thought you could not do. "
- "Losing extra pounds doesn't start in the gym. It all starts with your mindset. "
- "You'll thank yourself in three months. "
- "Reasoning doesn't burn calories. "
- "You don't have to go fast, you just have to go. "
- "The question is not if you can. And when you do it. "
- "You didn't gain extra pounds in a day; And you won't lose them in a day. Be patient. "
- "Taking care of my health today gives me the best hope for tomorrow. "
- "When you feel like quitting, think about why you started. "
- "Success is the sum of small efforts repeated day after day. "
How to make sure your motivation doesn't disappear
As mentioned earlier, the main secret of motivation to lose weight (as for anything else) is that its duration is calculated in days. It is not difficult to get excited about an idea - the difficulties arise when you are already used to a new way of life and it starts to annoy you. There are some life hacks that can help you stay within your fitness routine without suffering.
Record your results
Keep a diary of your achievements in which you will record measurements, weight and other results. And, of course, don't forget to measure your parameters and get on the scale at least once a week. Even if you don't see results now, in the future, thanks to such detailed reporting, you will immediately notice progress and be able to improve your path.
Take photos and videos
Kilograms on the scale do not always show a clear picture of what is happening - the weight can "jump" due to edema, undigested food and even simply an increase in muscle mass (which is much heavier than adipose tissue). In this case, regular photography of your body will be an excellent motivation to continue losing weight.
Eat cheat meals
A cheat meal (from the English cheat meal) is a special day during which you give yourself some time and eat little by little something that is forbidden on ordinary days. Cheat meals are beneficial both psychologically and physically, so they should definitely be included in your weight loss schedule. Determine the regularity of such days for yourself: on average, cheat meals are held 1-2 times a month.
Don't blame yourself for moments of weakness
Be prepared for a breakdown in advance - only in this case it will not prevent you from moving forward. Do not punish yourself by "working off" excess calories, and especially do not think that all is lost. If a breakdown occurs, analyze what the problem was (most often this happens when you were very hungry and a "forbidden" item caught your eye, but there are other reasons) and draw a conclusion for the future.
Important!Weight loss never happens in a linear fashion - it's a very long and bumpy road full of contingencies. If you are ready for it, nothing will stand in your way.
Remember why you are doing this
Keep reminding yourself of three things:
- at what point did you decide to start;
- what are you going to do;
- what are you running away from?
Motivational phrases, quotes, examples, life hacks are just "food" for the brain. The real effect comes only from the will and a developed habit. Keep this in mind and don't rush to look for new inspiration once the motivational effect wears off. Educate and strengthen your character and remember that you can do much more than you think!