These recommendations will also allow you not to gain excess weight again.
Excess weight not only affects appearance, but also that they threaten life. Excess body weight causes cardiovascular complications, type 2 diabetes, musculoskeletal system problems and mental disorders.
- Obesity is one of the basic risk criteria for the development of endometrium cancer (internal mucous membrane of the uterine body).
- In women who survived menopause, additional pounds are associated with a high probability of breast cancer, as well as colorectal cancer.
- Excess weight is one of the reasons for the development of adenocarcinoma of the esophagus and kidney cancer or pancreas, especially in men.
- In the context of non -alcoholic fatty disease, obesity can cause cancer of this organ, as well as neoplasms in the gallbladder.
- The same studies associate obesity with the possibility of developing multiple myeloma (excessive propagation of plasma cells).
It is important to keep in mind that the connection between overweight and cancer is complex and multifactorial. The mechanisms through which obesity contributes to the appearance of oncology includes fluctuations in hormonal background, chronic inflammation, insulin resistance and other factors. Given all the risks listed, you must get rid of excess weight not only by the trend of fashion, but to extend your life.
"Losing weight is a complex and prolonged process that requires that a person not only changes in eating habits and lifestyle, but also significant efforts of will and psychological stability. The motivation here can be varied. For some people, this is the desire to improve their health, for others, the desire to obtain a more attractive appearance and self -esteem, for third place, for the third need, the need for social need or requirements of the social need or requirements of the social need or requirements of the social need.
What will we talk about?
Factors that affect the motivation of weight loss
Both men and women are interested in losing weight. The difference is that in girls this desire is often due to the need to meet the generally accepted beauty standards, and in men, a state of health.
- According to WHO, about 2 billion adults over 18 are excess weight, of which more than 650 million suffer from obesity.
- The retention of motivation all the way to weight loss is a key factor in success.
- According to several estimates, from 80% to 95% of people trying to lose weight, they finally return to their previous weight during the year.
Then we address the issue of factors. They are divided into external and internal motivators.
External incentives
They proceed from abroad and can be associated with our appearance, social environment, recognition and other aspects of life.
- Improving appearance. It is one of the most common external incentives for weight loss. People often want to be more attractive, harmonious and fit. This may be due to the desire to like in the mirror, wear your favorite clothes, feel safer and more attractive in the eyes of others.
- Social recognition.He also plays an important role in motivation for weight loss. People often want to obtain the approval and support of their social environment: families, friends, colleagues.
- Compliance with social standards.Often, people feel pressure from society, media and social networks that promote idealized images of thin people. This is the incentive to start the diet and classes in the hall.
- Professional requirements.Models, actors, athletes and other public people must comply with certain figure standards. In such cases, professional requirements can become a strong external incentive for weight loss.
Despite the fact that external incentives play an important role in the motivation for weight loss, internal motivation is more effective and stable, since it is based on personal values and beliefs.
Internal reasons for weight loss
This variety provides a person for the willpower and perseverance necessary to overcome difficulties and achieve their objectives. What can encourage a person to lose weight?
- Improvement of the state of health.Excess weight and obesity are risk factors for the development of many serious diseases. Weight loss even in several kilograms can significantly improve the state of health, reduce the risk of developing these ailments and prolonging life.
- Improving the quality of life.Excessive weight limits physical activity, causing a feeling of fatigue and discomfort, in addition to leading to the development of psychological problems, such as depression and anxiety. Weight loss can improve the quality of life, increase energy, improve sleep, increase self -esteem.
- Improves well -Being. Having thrown extra kilos, a person gets rid of several unpleasant symptoms, such as lack of breath, sweating, joint pain and back.
- Improvement of self -esteem.A complete person generally feels unattractive, ashamed of his body and can avoid communication with other people. Reducing weight helps increase self -esteem, getting self -confidence and starting treating your body with love and respect.
- Achieving personal goals.For some people, weight loss is associated with achieving certain personal goals, such as the opportunity to wear their favorite clothes, participate in a certain sport or simply feel more comfortable in your body.
It is important to keep in mind that internal motivation is individual and unique for each person. By establishing the objectives to reduce weight, it is necessary to take into account their personal values, needs and aspirations to choose the reasons that will be the most effective and will help achieve the desired result.
Psychological aspects of motivation
The motivation, both internal and external, is a key element that determines the adhesion of a person to the process of weight loss and their ability to achieve its objectives. But the weight is always easier to "eat" than to work hard and hard to get rid of the dough. Therefore, you must correctly establish the objectives and create a rewards system.
- Establish the objectives.They must be clumsy, concrete and attainable (I will tell you more in more detail in the article). For example, instead of a lazy target, it is better to establish a goal to "reduce weight by 5 kg in two months. "
- Establish priorities.What do you want to get: a couple of pieces of cake tonight or -500 g in scales tomorrow morning? Objectives and priorities can be visualized. Many use motivation cards for this: they hang a photo of a beautiful figure in a visible place.
- Build an action plan.It must include specific steps that must be taken to achieve the objectives, such as a change in the diet, increase motor activity and adjust lifestyle in general.
It is important to keep in mind that the action plan must be realistic and take into account the individual characteristics of a person, their lifestyle, habits and preferences.
The study published in the magazine showed that people who established specific objectives to reduce weights, on average, lose 20% more weight than those that do not establish objectives. And the support of loved ones increases the possibilities of successful weight loss by 30%.
Overcome obstacles and support in the change process
When creating goals and plans, remember that in the weight loss process, you will find several obstacles, such as hunger, fatigue, stress, social pressure and others. It is important to be prepared for these obstacles and have strategies to overcome them.
Hunger
- To maintain a stable level of glucose in the blood and prevent a feeling of hunger, it is recommended to eat food in small portions every three or four hours.
- When choosing food products, preference must be given to those that are rich in protein, fiber and complex carbohydrates. These include vegetables, fruits, comprehensive products, meat and low fat.
- Sometimes, the feeling of hunger can be caused by an insufficient amount of liquid in the body. To maintain hydration, you must drink enough water during the day.
- It does not skip food meals, since this can lead to a strong feeling of hunger and, as a result, to eating in excess.
Fatigue
- For a complete restoration of the body and sufficient energy load, it is necessary to dedicate at least seven to eight hours a day.
- Regular physical activity, even moderate, helps improve sleep quality and increase energy level.
- Avoid stressful situations because they lead to fatigue and emotional exhaustion. Determine the techniques of relaxation and voltage elimination, such as yoga, meditation or walking in fresh air.
- Provide your body with the vitamins and minerals necessary to maintain energy.
Stress
- Determine what exactly the stress causes and tries to eliminate these factors or find effective ways to deal with them.
- Practice relaxation techniques regularly, such as deep breathing, meditation or yoga.
- Do not forget to assign time for a hobby that gives you pleasure and helps distract from problems.
- If you cannot cope with stress, it is recommended to seek help from a qualified psychologist or psychotherapist.
Social pressure
- Share your plans to reduce weight with friends and family so you can support it.
- Feel free to reject the treats that do not correspond to your energy plan.
- Communicate with people who also strive for a healthy lifestyle and weight loss.
- Learn how to say no "to people who try to make harmful food.
Not to break, write what you eat to control your diet and identify problematic problems. Besides, don't try to lose weight too fast. Install the attainable objectives and progress towards them gradually.
Types of motivation in the loss process
We have already mentioned that there is an external and internal motivation. Now we will analyze what pros and cons of each species.
External motivation
It is based on the desire to obtain the approval of others, comply with social standards or achieve certain external objectives, such as "entering their favorite dress" or "look attractive on the beach. "
Pros:
- It can be a good impulse to start losing weight;
- It can maintain motivation in the initial stages, when the results are not yet visible.
Cons:
- unstable and can quickly disappear if the external pressure weakens or the objective is achieved;
- It can lead to disappointment and breakdowns if the process of losing weight goes slowly or does not correspond to expectations;
- It can cause dependence on the opinions of others and lead to a loss of one's personality.
External motivation is effective in the initial stages, but, as a rule, it is not enough to achieve long -term results. Therefore, it is the most appropriate for those who want to drop about kilograms.
Internal motivation
It is based on the realization of the need to change the lifestyle in order to improve health, good and quality of life in general.
Pros:
- stable and persisted throughout the process of losing weight;
- It helps overcome difficulties and not surrender when obstacles arise;
- It contributes to the formation of healthy habits and lifestyle, which are preserved after achieving the goal.
Cons:
- It requires time and awareness for training;
- It can be more difficult to maintain in the absence of visible results in the initial stages.
This motivation is a more powerful factor in the success in the external weight loss. People with high internal motivation lose more weight and retain the results achieved longer than people with high external motivation. In addition, internal motivation is associated with a higher level of satisfaction with life and psychological good in people who seek to reduce weight.
Practical methods to maintain motivation
Smart fiber establishment
Intelligent objectives are an effective tool that helps make the process of losing weight more structured and attainable. The intelligent abbreviation decodes as follows.
- Specific (specific): The objective must be clearly formulated and not contain vague formulations. A previous example is not "losing weight", but "reducing the weight by 5 kg. "
- Measurable (measurable): The objective must have specific criteria by which it will be possible to evaluate its achievement (reduce the weight by 5 kg in two months).
- Attainable (attainable): The objective must be realistic and coincide with its abilities. Do not "lose weight for 30 kg in a month", but "lose weight 2 kg per month and lose 24 kg per year. "It is important to consider the characteristics of your body here. There are diseases that cause obesity. To lose weight, you must submit to diagnoses and get rid of the ailments, and only then, sit on a diet.
- Relevant (relevant): The objective must correspond to its values and needs. If you lose weight to be "like that model", your motivation will evaporate quickly.
- Limited for time (limited over time): The objective must have a specific achievement time. This helps focus on the task and not postpone its implementation for later.
To put an intelligent price for weight loss, determine its final objective. How many kilograms do you want to restore? How long? A great goal is always divided into several children. Therefore, it will be easier for you to track progress and maintain motivation. Set the specific terms to achieve each small objective. Write your smart center on paper or electronically, regularly check your goals and adjust them if necessary.
Creating a support environment
The weight loss process is often associated with difficulties and challenges, which is not easy to overcome alone. The support environment, created thanks to the help of friends, family and professional coaches, plays a key role in achieving long -term results and maintaining motivation on the whole way to a healthy lifestyle.
In 2007, the results of the study were published that showed that obesity could "infect", extending on social networks. However, the same effect can work in the opposite direction: the support and motivation of friends and family can help reduce weight.
The family is one of the most important sources of support for a person who strives to reduce weight. It is important that family support is not only emotional, but also practical. For example, you can cook healthy foods together, plan walking walks or sports, as well as help avoid situations that can cause breakdown.
Friends can also become a source of motivation, inspiration and support. Comrades who share their goals will become excellent partners in training, help deal with stress and share advice on a healthy lifestyle.
A professional coach has the necessary knowledge and experience to develop an individual training and nutrition program, taking into account its characteristics and objectives. It will help correctly the exercises, choose the optimal load, as well as to motivate and support it all the way to achieve the desired result.
To involve others in the process of losing weight, share their plans to reduce weight in social networks and friends. Explain what help you need and ask loved ones to provide support. Unique groups or communicate with other weights in the forums, so that it supports each other.
Maintain a diet and training diary
Maintaining a newspaper is not just a fashion trend. Its effectiveness is confirmed not only by numerous studies. It is enough to fix everything you eat and drink during the day, as well as indicate the type and duration of physical activity.
For convenience, you can use special applications for smartphones that automatically calculate the calorie content and the ratio of proteins, fats and carbohydrates in the diet.
Maintaining a diet and training offers a series of advantages, among which it can highlight:
- Awareness of your diet: records help to see what products prevail in the diet and identify "hidden" calories.
- Control over calorie content: The newspaper allows you to accurately calculate the number of calories consumed and control compliance with the objectives to reduce or maintain weight.
- Analysis of eating habits: records help identify bad nutrition habits, such as eating in excess, using a large amount of sweet or fat, and taking measures to change them.
- Physical activity monitoring: The newspaper allows you to trace progress in physical activity, plan training and control its effectiveness.
- Motivation and responsibility: maintaining a newspaper increases consciousness and responsibility for its nutrition and physical activity, which helps achieve its objectives.
To achieve maximum efficiency, it is recommended to comply with the following rules:
- Write everything you eat and drink, including smaller snacks and drinks.
- Indicate the exact amount of food consumed (weight, volume).
- Describe the cooking method.
- Fix the eating time.
- Write the type, duration and intensity of physical activity.
- Analyze your notes, identify patterns and draw conclusions.
The motivation for weight loss is not something that comes and comes out. This is not a will or self -discipline, but the result of small and consistent steps, which eventually become a habit.