I wish I could lose weight and get the body of my dreams, right? And it seems that the algorithm has been known for a long time and a lot of information is always available via 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. Reason: This simple word has become a real scourge of our time. Let's find out how to motivate yourself to lose weight: effective methods, useful tips, inspiring phrases - all this awaits you in this article.
Types of motivation
Forewarned is forearmed! Before plunging into any big undertaking (and losing weight is a fairly voluminous and complex task), you need to "strengthen your equipment" and understand what this motivation actually is. This is also important because you can easily figure out which 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.
Positive
Positive motivation is the good old "carrot" method, when the achievement of a goal or progress towards it is associated with pleasant emotions, and your desire to move forward is caused by the desire to receive these emotions. For example:
- by losing weight you will delight yourself with an important purchase that you have been putting off for a long time;
- family and friends encourage your progress, cheer you on, and praise you for your success;
- Having lost weight, you will be able to take part in the competition you have long dreamed of.
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 few pounds, with which, in general, life is already good.
Negative
Negative or negative motivation is the "stick" method. In this case, your main incentive is fear. For example:
- I'm so tired of being overweight that I don't want to look in the mirror;
- going to the gym for fear of gaining/losing weight again;
- weight becomes a serious threat to health.
This type of motivation works best if you are faced with a choice: "do it or die. "It can be used when the matter is urgent and the goal must be achieved at all costs.
External
Extrinsic and intrinsic motivations are varieties of positive and negative types that can occur in both. Behind external motivation there is usually another person, circumstances and conditions around you. That is, something from the outside leads to the result.
Internal
Unlike external motivation, internal motivation does not depend on surrounding factors: in this case the driving force is within you. If you move to another country, another environment and other conditions, your desire to lose weight will remain.
How to face the fear of starting
Do you think you need strong motivation because you're a big procrastinator? Sometimes the problem is not laziness at all, but the banal fear of starting something new. The brain always reacts to lifestyle changes by worrying about our well-being. Therefore, any stress, such as reducing portions, excluding familiar foods from the diet, doing strenuous exercise, can prevent you from starting to lose weight, even with simple thoughts about it. Let's find out what to do now.
Build a clear action plan
Any goal, even the most global one, consists only of hundreds, thousands or tens of thousands of small steps. Often we do not realize this, so we don't even get down to business: we simply cannot imagine how to get from the current point A to the cherished point B. Everything will go much easier if you carefully write down a list of your steps on paper or in notes on the your smartphone - from an approximate diet to a training program and actions in case of breakdown (this is important).
Don't rush
We often try to change ourselves once and for all, completely changing our usual rhythm and lifestyle. Naturally, this leads to breakdowns, because leaving your comfort zone is always stressful. In order for you to have enough strength and desire to achieve your cherished goal, start the journey slowly. Remember that the weight loss process is a long journey and there is no need to rush. Start by changing a bad habit, stay that way for a few weeks until it sticks, and only then move on to the next one.
Just do it
Thinking about starting a new life is very exciting and pleasant. You can invent an infinite number of different scenarios, develop a strategy, get bogged down in doubts. . . Yes, read articles about motivation too! : ) Isn't it easier to get started? To take the first step it is enough to lie at least in the direction of your dream. And 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 "losing weight", 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 consequences of weight loss dreamed of by people who are losing weight. Choose the ones closest to you!
Self-confidence
Having lost weight, you will finally look at yourself in the mirror with the full feeling of being beautiful. There will be no more complexes and "problem areas" that will prevent you from enjoying your body. And with that comes total self-confidence. You will feel in control much more often. Many things that you once dreamed of will no longer interest you, because you will already know what you are capable of.
Health
Excess weight always brings with it many problems. And this is not only a huge load on the joints, cardiovascular system and thyroid gland. If we're only talking about 5-7 extra kilos, your body will still be grateful to you for eliminating them. Along with weight, problems with the skin, which suffers from an abundance of sugars and fats, will disappear, digestion and metabolic processes will improve, and a feeling of lightness in the stomach will add vigor and strength.
New prospectives
After reaching their goal, people begin to feel completely different than before. They live life with pleasure and discover more and more new things for themselves, whether it is a job that you previously thought you were not qualified for or a new hobby. Having achieved success in one area, you will begin 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 must understand: if to get started you need someone's "magic kick", which you constantly put off, it means that you do not want to achieve the result yet strong enough (or in your head It's not worth it. )
Everyone has their own list of "wishes" that are currently unattainable due to excess weight. Having lost weight, you will not only gain self-confidence and good health, but also try a new format of life: you will begin to wear clothes that were not available before, you will be able to go to the beach and pool without embarrassment, you can become an example and inspiration for others. And how many successful nutritionists and fitness trainers once began to lose weight on their own!
What are the consequences of postponing a "new life"?
Time flows
Do you think you will always have time to lose weight? Do you promise to start every week on Monday? But all this time, the days of your precious life fly by - by the way, your only one. Think about where you could be now if you had started a no-excuses journey last year. Do you want to feel the same disappointment a year from now? 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 become ingrained and daily life becomes more stressful. With age, muscles no longer become so easy to "move". Don't forget that while you postpone the path to a healthy lifestyle until later, you are naturally digging a deep hole for yourself and moving even further away from your goal.
The dream is becoming further and further away
Sociologists have noticed an interesting thing: if a guy doesn't approach the girl he likes within the first 30 seconds of noticing her, there is a high probability that he will never meet her again. If there is not enough momentum, more and more excuses and doubts will appear. But this works not only with girls - it's easier to start achieving your goal from the first thought. How long have you been putting off weight loss since you first thought about it? Every day you move further and further away from your dreams. And the probability that you will succeed tomorrow will be lower than today.
The main secret of self-motivation
It's time to discover the main secret of weight loss motivation that works for both women and men. The thing is, it doesn't help you lose weight at all. Or rather, not like that: it works quite well, but its duration does not exceed a couple of weeks. And you can evaluate the first results of healthy weight loss no earlier than in a month. You know what I mean?
If you are still looking for motivation to lose weight every day, abandon this idea and work better on your willpower. Discipline and habit should become your new best friends. No "external" motivation will work if you don't 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 works well even 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 on the advice of psychologists, and in return, I 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 one of the most effective? All you have to do is write them on bright sheets of paper or pictures and place them throughout your apartment: on the refrigerator, in the bedroom, on your phone's screensaver. 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 theme of a healthy lifestyle, proper nutrition and weight loss accompanies you throughout the day. Join thematic groups on social media. networks, find like-minded people, listen to thematic podcasts and watch videos on this 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 travel a long, thorny path without burning your eyes. You must have a passionate desire to reach the finish line and for this you must understand what you are aiming 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 best set your goal:
- more specific: think about all the conditions of your final result;
- don't forget 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 achievements
Reaching your goal becomes much easier if a valuable reward awaits you at the end. Think about what big purchase or intangible thing you dream of - it will be a great incentive to stick to your diet and get closer to your goal. Meanwhile, as 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 motivators is weight loss examples 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 him on various issues and receive a number of useful tips for life. And besides, the example of him, like no other, will prove to you that changing your life is quite possible.
To fall in love
Hormones can work 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 from being in society a little more often, devoting time to pleasant acquaintances and communicating with girls. Even if you don't meet your love now, by becoming more active, you will meet many girls, who can motivate you to lose weight.
Famous People Quotes for Self Motivation
- "There is nothing better than living life trying to become better. " Socrates
- "The journey to a thousand pounds begins with a burger. " Chris O'Brien
- "If you don't give the best to your body, you are simply robbing yourself. " Giulio Erving
- "If you feel like you're giving up, remember why you were holding on before. "Jared Leto
- "Ultimately, your health is your responsibility. " Jillian Michaels
Motivational phrases
- "Strength is not what you can do. There is strength in overcoming what you once thought you couldn't do. "
- "Losing extra pounds doesn't start in the gym. It all starts with your thinking. "
- "In three months you will thank yourself. "
- "Excuses don't burn calories. "
- "You don't have to go fast, you just have to go. "
- "The question is not if you can. It's when you do it.
- "You haven't gained 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 in the first place. "
- "Success is the sum of small efforts repeated day after day. "
How to make sure your motivation doesn't disappear
As mentioned above, the main secret of motivation for losing weight (as for anything else) is that its duration is calculated in a few days. It's not difficult to get excited about an idea: difficulties arise when you are already used to a new way of life and it starts to bore you. There are a couple of tricks that can help you stay in your fitness routine without suffering.
Record your results
Keep a diary of your results in which you will record measurements, weight and other results. And, of course, don't forget to measure your parameters and step 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 scales do not always show a clear picture of what is happening: weight can "jump" due to edema, undigested food and even simply increased muscle mass (which is much heavier than tissue adipose). In this case, regularly photographing your body will be an excellent motivation to continue losing weight.
Eat light meals
A cheat meal is a special day during which you give yourself a little respite and little by little eat something that is forbidden on normal days. Light meals are beneficial both psychologically and physically, so they should definitely be included in your weight loss program. Determine the regularity of these days yourself: on average, cheat meals are held 1-2 times a month.
Don't blame yourself for moments of weakness
Prepare in advance for a breakdown - only in this case this will not prevent you from moving forward. Don't punish yourself by "burning off" excess calories and above all don't think that all is lost. If a breakdown occurs, analyze what the problem was (most often this happens when you were too hungry and a "forbidden" item caught your attention, but there are other reasons) and draw a conclusion for the future.
Important!Weight loss never happens in a linear way: it is a very long and thorny path, full of unexpected situations. If you are ready for this, nothing will make you deviate from your path.
Remember why you are doing it
Keep reminding yourself three things:
- at what point did you decide to start;
- what are you going to do;
- what are you running from?
Motivational phrases, quotes, examples, tricks are just "nourishment" for the brain. The real effect comes only from willpower and a developed habit. Keep this in mind and don't rush to look for new inspiration as soon as the motivational effect wears off. Cultivate and strengthen your character and remember that you can do much more than you think!