motivation to lose weight

Why does motivation peak at the beginning of the weight loss process and then disappear somewhere? What can discourage and who can be the best motivator? These questions are of interest to many people who want to lose weight. In this article we will look at the reasons that prevent you from starting a new, "harmonious" life.

The fact that a person, regardless of gender and age, is not indifferent to his appearance and the appearance of other people is an obvious fact. One of the most interesting things is to stare at an attractive person, his character and lifestyleFantasizing about. We also pay close attention to our own appearance. We are trying to understand our priorities and, perhaps, trying to hide something - from ourselves and from others.

We work on our image throughout our lives – you can imagine how important the impression we make is to us! This is especially true for women.

The paradox is that external attractiveness is often more important than health concerns.

Man is a social animal. Therefore, it is important to consider the role of appearance as a very strong motivating factor. But the question arises: then why do overweight people often lack this factor to create that imageWhich a person needs so much since ancient times?

what is inspiration

The word "motivation" is derived from the word "motive" (Latin movere - 'to set in motion, to push'). Motivation is a set of not only internal, but also external forces that encourage some kind of activity. NeedsAnd emotions are the main motivating factor. Hunger, sexual desire, thirst and insecurity always accompany emotions.

Emotions are a psychological factor. For example, positive emotions indicate a satisfied need, while negative emotions indicate an unsatisfied need. Because of women's high emotionality, they are the ones who often experience intense emotional stress.

The experience of an unfulfilled need causes discomfort and a desire to eliminate it. For example, if a woman is dissatisfied with her weight, she wants to get rid of this deficiency, and it appears that the goalThere should be more than enough motivation to achieve.

Then why are there problems with this driving force? How to find motivation to lose weight? It is important to understand that human activity is multi-motivated, that is, it is simultaneously influenced by different motives that may contradict each other. This is where the problems begin.

factors of lack of motivation

• Lack of knowledge. First of all, ignoring the psychological causes of excess weight. Although it should be noted that increasingly, clients of nutritionists and dietitians themselves talk about possible reasons for overeating.
• Lack of support, even if your loved ones wish you only the best. This is why they may think that everything is fine with you anyway. If you are not finding support in your environment, you can contact a psychologistAre.
• Dishonesty of prospective specialists and focusing only on results that are achieved quickly and are painful for both health and psyche. They do not teach how to maintain the results achieved, what to do if a recurrence occurs.
• Frequent breakdowns and relapses (which require the support of a specialist when working with eating disorders) reduce motivation and mood.
• Slow weight loss with the right comprehensive approach, resulting in short programs being chosen. An example of such a choice is the goal of "losing weight by summer".

These factors negatively affect motivation when losing weight and lead to the inability to deal with the problem on their own. A person losing weight goes through certain stages: At the beginning of the weight loss marathon, in the wake of group enthusiasm, heStrictly follows the recommendations, and then the enthusiasm disappears. Indifference appears, there are often protests, followed by a breakdown.

food addiction

Almost every overweight person has a food addiction. This conclusion is suggested because of the relationship between well-being and behavior. That is, a person who does not have an addiction will change his behavior if his health deteriorates.

If the behavior does not change and continues to destroy a person's health, we can talk about the hidden reason for being in this situation. With overweight, a group of physical problems appear (disease, lack of energy, poor skin and hair condition) and psychological (low self-esteem, shyness, guilt, constant anxiety, depression, chronic depression), but the person is in no hurry to change anything. Then he keeps eating more food than necessary, that is, we are talking about food addiction.

Day after day, food is used, among other things, as an antidepressant and sedative, to suppress the emotions and feelings that arise in running in a cycle: diet - breakdown - guilt - diet. Food relaxes, improves mood and also gives relief from pain.

The child's psyche develops on the basis of "pair relations": mother - child, breast - milk, mouth - stomach, care - support. Food satisfies the vital desires of the baby from the very beginning of his life.

Delicious food for him is the ideal mother. A mother who understands and accepts anyone. It is important to remember that food has not only physical importance for a person, but also psychological. It is a means of psychological balance. is a powerful regulator. That's why it's so hard and takes so long to work with excess weight and food addiction, breakdowns, setbacks and relapses.

due to low motivation

In the process of working with excess weight, a person is simultaneously influenced by multipolar motives: on the one hand, the fear of losing an ideal image and condemnation from society, and on the other, the fear of losing a powerful tool for maintaining emotionality. balance.

The feelings and emotions that throw weight loss people out of balance are quite serious conditions. The most common: shame, guilt, fear, anxiety, helplessness, despair, sadness, boredom, fatigue. Every day we experience many different emotions. And experience emotions.

Let's consider some of them in detail to understand the depth of the problem and not rush to condemn yourself the next time motivation wanes. Try to figure out where the discouraging factors come from. .

1. Tiredness, It is a loss of strength after working for a long time. But this need does not require food but sleep and rest. However, in addition to physical fatigue, psychological fatigue can also appear when suppressed emotions become tooTakes up more energy. The inability or unwillingness to seek other means of self-regulation forces tired people to snatch food. The idea of constantly overpowering oneself for the sake of something or someone drains resources away from rest. Associated with the inability to refill. How to solve a problem? Take a walk in the fresh air, meditate, read a book, plan to go to bed early, take a magnesium bath.
2. the sadness, Did you know that the feeling of waiting for too long leads to exhaustion and chronic boredom? It is meaningless to talk about motivation to lose weight, with the loss of meaning in life and the meaninglessness of what is happening. Sadness, despair, emptiness. , , Strong and complex emotions cause discomfort, and in the case of food addiction, only food helps to cope with it. How to solve a problem? Find something that sparks your passion! When was the last time you drew? Have you bought any new book? Have you tried cooking any new dishes?
3. fear of hunger, Genetically and historically, the fear of starvation increases appetite. Therefore, a large number of people eat far more than their stomach can hold. A festive table or cupboards and a refrigerator full of food will certainly reduce motivation. How to solve the problem? Don't forget to drink water! Eat slowly, without being distracted by gadgets and conversations. The salad plate should be deep - a bowl is ideal. The size of a flat plate should not exceed two palms. Remember the principle of balance - proteins, fats and carbohydratesThe right combination of helps satisfy hunger for at least 3-4 hours.
   Cheat sheet on macronutrient and water intake:
   • Protein – 1 gram per 1 kg of weight;
   • Fat – 1 gram per 1 kg of weight;
   • Carbohydrates – 3-4 grams per 1 kg of weight. Don't forget about fiber! The norm is 20-30 grams per day;
   • Water – 30-35 ml per 1 kg of weight.
4. shame and guilt, These are the two strongest emotions. Losing weight is usually a process with ups and downs, wear and tear, and setbacks. And every time there is a relapse, the person experiences a feeling of shame and guilt for his weakness. And to punish himself for this crime, he goes on a strict diet, which again leads to a breakdown. And so on in a circle.

I eat, it means I exist. The strong desire to feel active is one of the reasons for eating more food. A society in which material values are the measure of social success leads to a series of negative emotions. Without working through it, you will not be able to increase your motivation.

How to set goals correctly to increase motivation

Therefore, negative emotions hinder weight loss. In other words, the consciousness is filled with experiences that take away the energy needed to muster the strength to lose weight. And the range of these emotions is huge: From searching to fighting loneliness.

It turns out that there is a desire to lose weight, but motivation quickly wanes. The fact is that people who dream of losing weight tend to ignore issues that are really important to them and, when formulating motivation, are guided only by secondary, superficial desires.

Many girls really want to lose weight, try to force themselves to do so again and again, but at the same time, after trying different methods, they still remain overweight. Have you ever thought this strangeIs? The only correct strategy: it is important not to get rid of something, but to try to get something.

The most important thing in increasing your motivation to lose weight is to have a clear vision and plan for that "something. " Goal setting trainings are based on this secret, which, in essence, tells you to "get the desires right. "Teach. It is hard to lose weight if you do not understand in detail what benefits slimming will give you. It is not easy for a girl to reject another piece of candy if she does not remember the swimsuit in which she was on the same beach. Will parade and pay attention to the same looks. No theory of rational nutrition will help you lose weight without exciting fantasies about yourself and how you feel in a thin body, in different outfits, in different life situations.

The swimsuit is not the only motivator. The body of overweight people experiences severe stress. The consequences of the accumulation of fatty tissue and the depletion of muscle tissue are early aging, metabolic syndrome, heart disease, disrupted detoxification processes. . . This excessThis is not a complete list of weight results.

It is better to forget those abstract words that once did not help you find harmony - "I will lose weight, become more confident, healthier and more beautiful" - and start thinking about those joyful moments that await you. are doing.

A correctly set goal is the best motivator for losing weight.

List of basic rules for goal setting:

1. Your goals (in our case, these are thoughts about being thin) should be formulated in small plots (stories, scripts, histories, essays - as you like), in which you are in the leading role, where you are theDescribe in detail the situation in which you are because of your slender body it will be very comfortable. These stories should begin with a detailed description of your figure in one or another clothing (or without it), then - accessories, hairstyle. and your overall appearance including makeup; Describe your actions in this situation (how you came, sat down, turned your head, rolled your eyes, etc. ) and most importantly - your sensations and emotions (how you feel your body, how happy you are, proud of yourself. do, how confident and satisfied you are). As a result of this design, the imagination receives the energy that emotions have and that fills you with the desire for happiness - and it will guide you, even if youNot be fully aware about.
2. IMPORTANT: In your goals, describe only what you will achieve harmoniously, what you will become, not what you will get rid of! And all this in the present tense, as if it has already happened. You cannot write about missing folds, swelling, shortness of breath for your own purposes! Describe slender legs, beautiful ankles, a thin waist and easy breathing. Our unconscious, our inner girl, cannot see what is no longer there. You just need wishful thinking - then the unconscious will imagine these images of a certain achievement. Will improve your shape and help you lose extra pounds from your body.
3. You should have several such fantasies or stories, at least seven. They should be reflected in different areas of your life: personal life, communication with loved ones, work, leisure, health, self-realization. Everyone has their own list. After all, you need harmony not as a goal in itself, but as a means to improve life in all its manifestations. Being thin does not in itself bring happiness, but, strange to say, itSuch pleasant situations associated with being can be planned in the form of. Remember that achieving your goals should bring you real pleasure, not profit, so that they are appreciated and supported by your inner child. YouDream and write goals.
4. Each of your goals should have a time and place outlined so that at a certain moment you can say to yourself: "Oh! It's done! I motivate myself. I'm losing weight".
5. And for goals to definitely come true, they must be realistic and depend only on you. For example, you cannot plan that someone will fall in love with you, but you can assume that and meet someone important. Describe your confidence, happiness, pride and appreciation for yourself in the situation, and your mood will work. , ,
6. Your goals should be both immediate and short-term, and far-reaching and long-term. You will need to distribute them throughout the entire period of weight loss so that, as they gradually come true, they "warm" you up and inspire you to new achievements. Motivate yourself. You have to be proud of yourself, praise and reward yourself for every goal accomplished. Remember to update your "happy plans" as they progress. There's only one condition. : The reward doesn't have to be in the form of a sweet bun or burger. What do you like? New dress, going to the theater, meeting friends? There should be at least seven goals at all times. Once the goals are reached, the weight will stop.
7. You are on the right track if, in the process of visualizing, thinking and writing goals, you experience joyful excitement, impatience and itching in your fingers: "Oh, I wish I could do it sooner! "Oh, how much I want it. ! How wonderful that would be! "You can "test" an already accomplished goal by mentally holding and weighing it on one hand, while placing your favorite product on the other. Imagine its smell, taste . . . What is heavier? If the product right nowis also preferred, your target may be incomplete or not completely accurate.

Goals are a powerful driving force in your journey to getting fit. They will serve to point you in the right direction somewhere deep in the consciousness.

What to do - step by step plan

This article is not an instruction or guide to action. This may force you to start analyzing the possible causes of your decreasing motivation. As practice shows, working out with excess weight has significantly less motivating incentives than demotivating ones, so the latterBut careful work is required.

• Determine the relevance of the goal: Do you really wish to lose weight?
• Remember the importance of a balanced diet. Lack of vitamin D, chromium, vitamin B and complete fats in the diet increases appetite.
• Seek professional help. If you are convinced that you have a desire to lose weight and it is still relevant today, it is better to seek help from a psychologist or psychotherapist, because it is often difficult to deal with the problem alone because of internal resistance.

And before you start putting the acquired knowledge into practice, we will give you the main advice: do not fight stubborn fat, force yourself to lose weight. It is important to build a friendship and partnership with your body. The most rewardingYou yourself are the inspiration.