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 an abundance of information is always available via the Internet. The trouble came, as they say, from where we didn’t 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, 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 "tighten up your equipment" and figure out what this very motivation actually is. This is also important because you can easily understand what method to influence yourself. Below we will look at 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 achieving a goal or progress towards it is associated with pleasant emotions, and your desire to move on is caused by the desire to receive these emotions. For example:
- by losing weight, you will delight yourself with a large purchase that you have been putting off for a long time;
- family and friends encourage your progress, encourage and praise you for your success;
- Having lost weight, you will be able to take part in the competition that 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 small amount of kilos, 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 at myself in the mirror;
- going to the gym for fear of gaining weight/losing weight even more;
- weight becomes a serious health threat.
This type of motivation works best if you are faced with a choice: "do it or die. "It can be used when the issue 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 the conditions surrounding you. That is, something from outside leads to the result.
Internal
Unlike external motivation, internal motivation does not depend on surrounding factors - in this case, the driving force is inside you. If you move to another country, another environment and other conditions, your desire to lose weight will remain in place.
How to deal with the fear of starting
Do you think you need tough motivation because you're a big procrastinator? Sometimes the problem is not laziness at all, but a 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 down portions, excluding familiar foods from the diet, exhausting exercise - 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 action plan
Any, even the most global goal is just hundreds, thousands or tens of thousands of small steps. We often don’t realize this, so we don’t even get down to business - we simply can’t imagine how to move from the current point A to the cherished point B. Everything will go much easier if you thoroughly write down a list of your steps 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 rush
Often we 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. So that you have enough strength and desire to reach your cherished goal, start the journey slowly. Remember that the process of losing weight is a long journey and there is no need to rush. 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 pleasant. You can come up with an infinite number of different scenarios, develop a strategy, get bogged down in doubts. . . Yes, even read articles about motivation!: ) Isn't it easier to just start? 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 begin 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 losing weight that people who are losing weight dream about. Choose the ones that are closest to you!
Self confidence
Having lost 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 this comes total self-confidence. You will feel in control much more often. Many things that you previously only dreamed of will now be of no concern to 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 are talking about only 5-7 extra kilos, your body will still be grateful to you for getting rid of them. Along with the weight, problems with the skin, which suffers from an abundance of sugar and fat, will go away, digestion and metabolic processes will improve, and a feeling of lightness in the stomach will add vigor and strength.
New perspectives
Having reached their goal, people begin to feel completely different than before. They live life with pleasure and discover more and more new things for themselves, be it a job that you previously thought you weren’t 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 needs to understand: if you need someone’s "magic kick" to start, which you constantly put off, it means that you don’t want to achieve the result strongly enough yet (or in your headIt's not worth the effort. )
Everyone has their own list of "wants" 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 start wearing clothes that were previously unavailable, you will be able to go to the beach and pool without embarrassment, you 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
Do you think you will always have time to lose weight? Do you promise yourself to start every week on Monday? But all this time, the days of your precious life are flying by - by the way, your only one. Think about where you could be now if you had started on a journey without excuses last year. Do you want to experience the same disappointment in a year? If not, the choice is yours.
Metabolism gets worse
Every year it becomes more and more difficult for the average person to lose weight - this is a fact. Metabolic processes slow down, habits take root, and everyday life becomes more stressful. With age, muscles become no longer so easy to "move. "Don't forget that while you put off 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 getting further and further
Sociologists have noticed an interesting thing: if a guy does not approach the girl he likes within the first 30 seconds after he notices her, there is a high probability that he will never 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’s easiest to start achieving your goal from the first thought about it. How long have you put off losing weight since you first thought about it? Every day you become further and further from your dreams. And the likelihood that you will succeed tomorrow will be less than now.
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 that it doesn’t help you lose weight at all. Or rather, not like that: it works quite well, but its lifespan does not exceed a couple of weeks. And you can evaluate 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 better work 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 don’t rush to get upset: motivation for losing 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 on the advice of psychologists, and in return for this, promise yourself that you will not put off your dream again.
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 what method of learning foreign words teachers consider one of the most effective? All you need to do is write them on bright pieces of paper or pictures and place them throughout your apartment: on the refrigerator, in the bedroom, on your phone screensaver. The more often your eyes come across these words, the more familiar they will become to you 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 thematic podcasts and watch videos about 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 go through a thorny, long path without burning eyes. You must have a passionate desire to reach the finish line, and for this you need to 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 a couple of tips on how to best set your goal:
- more specifics - think through all the conditions of your final result;
- do not 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 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. In the meantime, while the process of losing weight continues, you will have time to save money for your dream.
Find a role model in your environment
One of the best motivations is examples of weight loss from your acquaintances and friends. Find someone in your circle who has already walked this path, and find out from him how he succeeded. If this is your close friend, you will be able to consult with him on various issues and receive a portion of useful life hacks. And also, his example, like no other, will prove to you that changing your life is quite possible.
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, which can motivate you to lose weight.
Quotes from famous people for self-motivation
- "There is nothing better than living life striving to become better. "Socrates
- "The journey to a thousand pounds starts with one hamburger. "Chris O'Brien
- "If you're not giving your body the best, you're simply robbing yourself. "Julius Erving
- "If you feel like you're 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 phrases
- "Strength is not what you can do. There is strength in overcoming what you once thought you couldn’t. "
- "Losing extra pounds doesn’t start in the gym. It all starts with your thought. "
- "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 whether you can. And when you do it. "
- "You didn’t gain extra pounds in one day; And you won't lose it in one 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 for losing weight (just like for anything else) is that its duration is calculated in a matter of days. It’s not difficult to get excited about an idea - difficulties arise when you are already accustomed to a new way of life and it begins to bore you. There are a couple of 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 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 fat tissue). In this case, regularly photographing your body will be an excellent motivation to continue losing weight.
Have cheat meals
A cheat meal (from the English cheat meal) is a special day during which you give yourself some slack and little by little eat something that is forbidden on ordinary days. Cheat meals are beneficial from both a psychological and physical point of view, 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. Don’t punish yourself by "working off" extra calories, and especially don’t think that everything 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 eye, but there are other reasons) and draw a conclusion for the future.
Important!Losing weight never happens linearly - it is a very long, thorny path full of unforeseen situations. If you are ready for this, nothing will derail you from your route.
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;
- what are you running from?
Motivational phrases, quotes, examples, life hacks are just "feed" 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. Nurture and strengthen your character and remember that you can do much more than you think!