Being overweight is a problem that is more relevant today than ever. It affects all walks of life and can occur at any age. Stressful life, improper diet "on the go" become the reason that the body is exposed to constant stress, begins to accumulate fat. How to make yourself lose weight, to realize that there is a problem?
How to overcome the psychological barrier?
Approximately one in three women in the world today faces such a problem as being overweight, but most do not try to do anything about it, believing that nothing terrible is happening. Mostly, this is due to the fact that removing excess weight is a rather complicated process that requires effort, and not everyone is ready for it. Some do not know where to start, how to lose weight properly, and this becomes the reason for the worsening of the situation. If you do not follow the rules of diet and weight loss, you can achieve the most unpredictable and often negative consequences. If you fast for a week, and then abruptly return to your previous diet and daily routine, you can only achieve weight gain, and very sharply. It is already difficult to get rid of such weight, it continues to increase.
Forcing yourself to lose weight is sometimes very difficult. How to solve this problem? There are many tips that help to overcome the psychological barrier, to correctly decide what is most important for life and health. Only in this case, it is possible to correctly compile a schedule not only for the diet, but also for the rest of the daily routine, because the diet alone will not help solve all the problems. It is necessary to lead an active lifestyle, walk more, be in the fresh air. You have to psychologically adjust that weight loss is quite real and not so problematic.
To force yourself to lose weight, you need to completely rethink your outlook on life. Being overweight is a problem that arises from your own habits, unwillingness to change anything in your own life. But you can't get rid of extra pounds if you don't solve the question of how to deal with the current situation mentally. Every weight loss is not only a strict diet, but also an active lifestyle, a complete change of view on the daily routine, your own mood.
In order to lose weight easily and without harm to your own health, it is necessary to consult a dietitian, a supervising doctor. After that, psychologically adjust to the fact that losing weight will completely change your life for the better. So how do you make yourself lose weight? It is necessary to follow proven tips.
Why is it hard to lose weight?
What is the reason why weight loss is not so easy for many people? There may be several reasons, but there are only two main ones:
- most likely it is a pathology, and in this case weight loss is really not easy;
- the reason is that the person does not have enough will to lose unwanted weight.
As a rule, a person who wants to lose weight asks the question of how to make himself lose weight if he does not have the will. You want to lose weight and then stay in shape, but how to develop willpower, where to get it if you don't have enough?
The process of losing weight is interrelated with mental work: change habits, convince yourself of the need for it, be persistent in achieving your goal, adhere to attitudes and exercise. All this is necessary to achieve a positive result. You have to thank yourself for the effort, get positive emotions, until you realize that food is just a way to get energy, although pleasant, but still not the main pleasure to strive for.
There is no point in achieving something if one believes that one does not really need it.
Maybe the person needs support in the person of an instructor or someone else who can give clear instructions on what a person who wants to lose those extra pounds should do. Indeed, not everyone is able to force themselves to adhere to the regime. As the Italians say, wanting means power, and with weight loss it is just like that: either a person wants and loses weight, or he does not want to. Finding the willpower to lose weight is not that difficult.
Before considering the psychological aspects associated with a lack of will to lose weight, you should undergo a physical examination and make sure that excess weight exists for this reason, not because it hides some pathology.
Determining the cause of weight gain means getting as close as possible to solving the problem, because the diet you will follow lean depends on the cause.
If the reason is probably in the metabolism, then the diet will be specific. If a friend advised you to diet, it does not mean that it will be effective for you. Before blaming myself, saying I want to lose weight but has no willpower, one should first make sure that this is the only reason, not a serious illness.
If there are no such problems, and the reason is only a lack of will to achieve the desired shapes, then it will not be a mystery where the willpower comes from. Don't underestimate the meaning of words - a lot can be corrected by saying the right words. One should not ask how to lose weight, if there is no will and you are convinced that there is no strength, it is better to work on setting a goal.
How to start losing weight?
It must be acknowledged that the problem of excess weight can no longer be ignored. Usually, even with a strong excess weight, many continue to console themselves that there are no problems, and today "crumbs" are in vogue. But that is far from the case, impressive weight is a direct threat to physical health, worsening appearance and rapid aging. Therefore, it is necessary not only to measure ourselves, but also to use BMI (body mass index), a centimeter tape. Even old photos and clothes can show that your body weight is far from ideal. It is necessary to understand that the weight has increased, the appearance has changed for the worse. This is the first step that will help you solve the question of how to mentally adjust to lose weight.
Deciding to lose weight is a difficult and responsible step that must be taken without hesitation. Many admit that there is excess weight, but let everything go its course, because losing weight requires a complete change of daily routine, and not everyone is ready for that. Often the matter does not go beyond conversation, and the gravity of the problem remains in place. If you do not mind it on the outside, then you should consider the health condition for which such an excess is harmful.
Therefore, you have to squeeze your will into a fist and start taking measures to improve your own condition. You should plan exactly how the weight will return to normal, what actions should be taken to do so. In this phase, it is necessary to create a weight loss program together with a specialist, to determine a clear action plan for the near future.
How to make yourself lose weight without sacrificing health? Some believe that you should immediately switch to a strict diet or organize a fast so that the weight returns to normal in a few days. But this is unreal. Not only is it necessary to lose weight, it is necessary to consolidate the effect of weight loss so as not to gain even more when the diet is over. You can't eat almost anything for a few days, so in the next week you will literally rush to food, regaining all your weight and a few more burdens.
It is important to understand immediately that losing weight requires a certain period, for example, up to a year, during which the weight will disappear smoothly and correctly, ensuring the return of health. Don’t worry if you don’t achieve exactly the result you’d like to see in the first week. You need to make a schedule to clearly see what measures and when they will be used for weight loss. It is recommended that you describe in detail your diet, exercise, massages and walks. This will make weight loss an exciting, not stressful, psychological process. You cannot leave the diet halfway or take long breaks, because the effect will not be achieved in this case.
Principles of good nutrition
How to get rid of constant hunger? Hunger is the main enemy in this case - the habit of constant eating becomes a big problem as a result. In many cases, hunger is a psychological problem. Nutritionists recommend that you do not try to overcome it, but simply shape your diet in such a way that hunger does not occur during the day. You need to eat 4-5 times a day, but divide your diet into small portions. If you really want to eat between meals, it is best to drink a cup of tea without sugar, eat an apple. The portions themselves should be small, but include vegetables, fruits, but flour and sweets should be completely excluded or reduced to a minimum.
The human liver can process almost any amount of food, but its composition must be chosen in such a way that nutrients are not converted into fat. Only 90-100 grams of carbohydrates is allowed per meal. More of them will simply start to turn into fat in order to reduce the amount of sugar in the blood. So you have to choose the right diet.
You can eat almost any food during the day, but great attention should be paid to their nutritional value. To effectively eliminate excess weight and maintain overall health, you do not need to consume more than 1000-1200 kcal per day. This will allow you to get rid of 160 g of fat per day. The greater effect will be achieved thanks to the removal of excess water from the muscle tissue.
How to get out of the diet properly?
In the end, the child needs to return to a normal diet without endangering health. It takes up to 2500 kcal a day to live, but at the time of losing weight, 1200 is enough. A smooth transition is necessary so that the weight does not start to gain weight again. It is recommended to eat at least 3-4 times a day. Up to 90 g of carbohydrates should be taken at the same time, it is not recommended to eat before bed or in the evening. Optimal proportions for the following meals per day:
- protein - 90-100 g;
- fat - 60-80 g;
- carbohydrates - 350-370 g.
How can you mentally change your lifestyle, start actively fighting the pounds that make your life very difficult? To achieve this, it is not enough to understand that such a problem exists, but it must be addressed immediately, not postponed. The diet should be strictly adhered to, not interrupted, not stopped before the desired result is achieved. Only in that way, results will be achieved relatively easily and quickly, restoring health and great appearance.