Excess weight is a more pressing issue today. It affects all sections of society and can be seen at any age. A stressful life, malnutrition "on the road" causes the body to be under constant stress and begin to accumulate fat. How to force yourself to lose weight, to understand that there is a problem?
How to overcome a psychological barrier?
Today, about one in three women in the world has a weight problem, but most do not try to do anything about it, believing that nothing terrible has happened. In many cases, this is due to the fact that getting rid of extra pounds is a very complicated process that requires effort and not everyone is ready for it. Some people do not know where to start, how to lose weight properly, and this worsens the situation. If you do not follow the rules of diet and weight loss, you can achieve the most unexpected and often negative results. If you fast for a week and then suddenly return to your previous diet and daily routine, you can only achieve weight gain and it is very drastic. It is already difficult to get rid of such weight, it continues to grow.
Sometimes it is very difficult to lose weight. How can this problem be solved? There are many tips to help you overcome the psychological barrier and make the right decision about what is most important for your life and health. Only in this case it is possible to properly schedule not only for nutrition, but also for the rest of the daily work, because diet alone will not help to solve all the problems. It is necessary to lead an active lifestyle, walk more, be in the fresh air. You need to adjust yourself psychologically so that weight loss is very real and not so problematic.
To force yourself to lose weight, you need to completely reconsider your outlook on life. Excess weight is a problem caused by your habits, your unwillingness to change anything in your life. But if you do not solve the question of how to cope with the current situation psychologically, you can not get rid of excess weight. Any weight loss is not only a serious diet, but also an active lifestyle, a complete change of mind about your daily routine, your mood.
To lose weight easily and without harm to your health, you should consult a dietitian, a supervising doctor. After that, psychologically adjust to the fact that weight loss will change your life for the better. So how do you force yourself to lose weight? Time-tested tips should be followed.
Why is it difficult to lose weight?
Why is it not so easy for many people to lose weight? There can be several reasons, but there are only two main reasons:
- most likely it is a pathology and it is not really easy to lose weight in this situation;
- The reason is that a person does not have enough willpower to lose unwanted weight.
As a rule, if you do not have the will, the question of how to force yourself to lose weight is a person who wants to lose weight himself. You want to lose weight and then stay in shape, but how to develop the will, and if not enough, where to get it?
The process of losing weight depends on mental work: change habits, convince yourself of the need for it, insist on achieving your goals, adhere to relationships and sports. All this is absolutely necessary to achieve a positive result. You need to thank yourself for your efforts, get positive emotions, and understand that eating is just a way to gain energy, although it is pleasant, but it is not the main pleasure that you still have to make an effort.
If a person believes that he does not really need it, there is no point in achieving something.
Maybe a person needs the support of an instructor or someone who can give clear instructions on what to do if someone wants to lose extra pounds. Indeed, not everyone can force himself to follow the regime. As the Italians say, to want is to be able to lose weight, and this is exactly what happens when a person wants to lose weight or does not want to. Finding the will to lose weight is not so difficult.
Before considering the psychological aspects of not wanting to lose weight, you should undergo a physical examination and make sure that you are overweight, not because it hides any pathology.
Determining the cause of weight gain means getting as close to the solution as possible, because the diet that the weight loss follower depends on the cause.
If the reason is probably in the metabolism, the diet will be specific. If your friend gives you advice on diet, it does not mean that it will be effective for you. I want to lose weight without blaming myself, but before I say I don't have the will, you must first make sure that it is not a serious illness, it is the only reason.
If there are no such problems, and the reason is simply the lack of willpower to achieve the desired forms, then it will not be a secret where to get the willpower. Don't judge the meaning of words - saying the right words can fix a lot. How not to ask questions to lose weight, if you do not have the will and believe that you do not have the strength, it is better to work on setting goals.
How to start losing weight?
Admittedly, the problem of excess weight can no longer be ignored. Usually, even with strong excess weight, many people continue to console themselves that there are no problems, and today "krumpets" are in vogue. However, this is far from the case, an effective weight is a direct threat to physical health, appearance deterioration 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 body weight is far from ideal. It is necessary to understand that weight gain and appearance deteriorate. This is the first step in solving the question of how to adapt yourself psychologically to lose weight.
The decision to lose weight is a difficult and responsible step to take without hesitation. Many people admit that they are overweight, but let everything go its own way, because losing weight requires a complete change in the daily routine, and not everyone is ready for it. Often the issue does not go far from talking, and the weight of the problem remains in place. If this does not seem to bother you, then you should think about the health condition in which such an excess is harmful.
Therefore, you need to take the will in one fist and start taking measures to improve your situation. You need to plan exactly how the weight will return to normal and what measures to take. At this stage, it is necessary to develop a weight loss program with a specialist, to determine a clear action plan for the near future.
How to force yourself to lose weight without losing your health? Some believe that in order to gain weight within a few days, it is necessary to immediately follow a strict diet or fast. But this is unrealistic. Not only do you need to lose weight, you need to intensify the effect of weight loss so as not to gain more when the diet is completed. You will be able to eat almost nothing for a few days, so you will literally eat for the next week, returning all your pounds and a few more.
It should be immediately understood that losing weight takes a certain amount of time, for example, up to a year, during which time the weight will go smoothly and properly, ensuring the return of health. If in the first week you do not get exactly the result you want to see, do not worry. You need to make a schedule to clearly see what measures to lose weight and when to use it. It is recommended to detail your diet, exercise, massages and walks. This will make losing weight a psychological process, not a stressful one. You can not go halfway through the diet or take long breaks, because in this case the effect will not be achieved.
Principles of good nutrition
How to get rid of constant hunger? The main enemy in this situation is hunger - a habit of eating constantly becomes a big problem. In many cases, hunger is a psychological problem. Dietitians advise not to try to eliminate it, just shape your diet so that you do not go hungry 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, an apple meal. Portions themselves should be small, but include vegetables, fruits, but flour and sweets should be completely excluded or minimized.
The human liver can process almost any amount of food, but its composition must be chosen so that the nutrients are not converted into fats. The maximum allowable carbohydrates for a meal are only 90-100 grams. Many of them will simply begin to turn into fats to lower blood sugar. Therefore, it is necessary to choose the right diet.
You can eat almost any food during the day, but great attention should be paid to their nutritional value. You need to consume no more than 1000-1200 kcal per day to effectively lose excess weight and maintain overall health. This will allow you to get rid of 160 g of fat per day. The greater the effect, the more water will be removed from the muscle tissue.
How to get out of the diet properly?
At the end of the diet, it is necessary to return to a normal diet without compromising health. 2500 kcal per day is required for life, but 1200 is enough for weight loss. You need a smooth transition to prevent weight gain again. It is recommended to eat at least 3-4 times a day. You should take up to 90 g of carbohydrates at a time, it is not recommended to eat before bed or at night. Optimal ratios for the next meal of the day:
- protein - 90-100 q;
- oils - 60-80 g;
- carbohydrates - 350-370 q.
How can you change your lifestyle psychologically and start actively fighting the pounds that make your life so difficult? It is not enough to realize that there is such a problem, it is impossible to start solving it immediately, to postpone it until later. The diet should be strictly followed, not interrupted, not abandoned before the desired result is achieved. Only in this way it will be possible to achieve relatively easy and quick results, restore health and excellent appearance.