Many people who dream of losing weight fail to lose extra pounds due to the lack of clear motivation. Proper nutrition, physical activity, giving up alcohol – all these are tools for losing weight. But they begin to work hard when a reason is identified for which a person is ready to part with extra pounds. And everyone chooses it themselves – from “I want to fit into the jeans I wore 10 years ago” to “excess weight puts stress on my joints and prevents me from walking.”
Motivation is not a long thought about “what excuse can I come up with to lose weight?” but an urgent need that can be realized suddenly by looking at yourself in the mirror, seeing your test results, or opening your closet. The main thing is not just to find the motivation to lose weight, but also not to lose it, because the path to slimness (if it is not some radical method) may not be the fastest.
Useful information about losing weight
Before you start losing weight, you need to undergo certain medical examinations and consult a doctor. After all, the choice of weight loss methods and their effectiveness largely depends on the person’s health and the presence of chronic pathologies – diabetes, thyroid disease , arterial hypertension, and others. In addition, diagnostics will help to find out the cause of excess weight.
| Examinations that are advisable to undergo before losing weight | • Ultrasound of the thyroid gland, pelvic organs, digestive system; • Bioimpedancemetry (diagnostics of body composition – fat, bone and muscle mass, fluid); • Laboratory blood test: general, biochemical (glucose, ALT, AST), lipid profile, pancreatic and alpha-amylase, lipase, vitamin and microelement content, adrenal and thyroid hormones; • For women – sex hormones and pregnancy test |
| Optimal Safe Weight Loss Per Week | from 0.5 kg to 1 kilogram 1 |
| What foods should you avoid? | modern dietetics adheres to the principle of “there are no harmful products, the main thing is to observe moderation”, it is necessary to reduce the amount of fats (especially saturated), simple carbohydrates, added sugars |
| Physical activity for weight loss | at least 30 minutes of regular physical activity per day 2 |
| Does the rate of weight loss depend on age? | yes, because with age the metabolism slows down and weight loss is slower |
Where to get motivation for losing weight every day
Motivation, as we know, is a psychophysiological process that controls human behavior. There are different types of motivation: external and internal, positive and negative, etc.
American psychologist Abraham Maslow, who formulated the hierarchy of human needs, notes that behind each of our desires, there are deeper motives. Therefore, the motive “I want to fit into jeans from ten years ago again” can actually mean “I want to be as seductive and carefree as I was when I wore these jeans, and to be liked by men as well.”
We will not delve into the fascinating world of psychology now – everyone can “dig” into themselves and their desires with the help of a good specialist if they wish. We will see where to get the motivation to lose weight.
Medical examination
There is no need to take tests “for everything”. There is a certain list of indicators that can reveal health problems that lead to excess weight. Having learned, for example, that you have an elevated glucose level (which indicates metabolic syndrome and can lead to diabetes), you will have a good reason to adjust your diet and lose weight. In women, weight gain can also be associated with an imbalance of hormones (FLH and LH), which are responsible, among other things, for the functioning of the ovaries and fertility functions.
If you consult a doctor about knee joint pain, then if you are overweight, he will probably recommend that you lose weight. After all, when your body weight is higher, the pressure on the cartilaginous surfaces of the joints increases, which causes them to wear out faster. In general, the ability to solve health problems is an indisputable motivation for losing weight.
By the way, singer Adele, who lost 45 kilograms, admitted that the best motivation for her was to improve her health, and that she wants to stay healthy for the sake of her son.
Motivational Quotes
For many people, motivational quotes can be a source of inspiration. These can be either statements by famous people or simply convincing and capacious phrases that inspire. It is believed that the words of famous people act as encouragement from a trainer during training. And the effectiveness depends on the wording.
In order not to forget about this stimulating factor, it is recommended not only to scroll through quotes in your memory that motivate you to lose weight, but also to read them with your eyes. To do this, you need to write them down in a diary, write them down on paper and hang them in different places in your home.
The choice of quotes is a purely personal matter. For example:
- “You don’t need diets, you need to eat less.” Maya Plisetskaya.
- “Darling, if you want to lose weight, eat naked in front of the mirror.” Faina Ranevskaya.
- “When I am in a man’s arms, I want to weigh no more than a bird!” Coco Chanel
- “Food, like your money, should work for you.” Author unknown 7 .
Before and after photo
Famous people and bloggers share impressive “before” and “after” photos of their weight loss results on social networks. Such an example can motivate people who are prone to competition (“Why am I worse?”) or those for whom a person who has lost weight is an authority and a role model.
Visualizing your own experience may also work for some. If you were once slimmer and a couple of sizes smaller, you can combine your own “before-after” photos into a motivating collage.
This method is good because people tend to perceive most information through the visual channel. Especially if you choose a role model who is similar in appearance to you. But do not forget that modern technologies allow celebrities and anyone who wants to embellish reality in photographs and videos.
Movies
Movies that tell about the difficult path to transformation can also support a person in their desire to lose weight. Many romantic comedies have been filmed on this topic that can lift your spirits – Hong Kong’s “Love on a Diet”, the Filipino “My Big Love”, the American “Brittany Runs a Marathon”, the Russian “I’m Losing Weight” and others.
For those who want to get more powerful impressions and understand the food addictions that prevent them from losing weight, we can recommend documentaries – “Food Corporation”, “Fast Food Nation”, and “Sugar”.
Books
There are many books about healthy lifestyles these days. If you want, you can approach the issue of losing weight as meticulously as possible – read about products that promote and hinder weight loss; about people who managed to transform themselves; about the properties of the human body, and so on.
The book by the famous neurophysiologist and neuropsychiatrist Daniel Amen “Brain vs. Excess Weight. Weight Loss Program for Thinking People” received quite a high rating. The author convinces that the problem of excess weight is not in the stomach, but in the brain. So losing weight should start with the head.
The top books that motivate you to lose weight also include “Blocked Neurons” by Susan Pierce Thompson, in which the author, based on her own experience, has derived several simple formulas that help to tune the brain in order to lose excess weight.
Allen Carr, the author of a bestselling book on how to quit smoking, wrote a book on weight loss, The Easy Way to Lose Weight.
Weight Loss Apps
Those who have problems with self-organization can be helped by weight loss apps that are installed on a smartphone. They include nutrition control, selection of optimal training loads, and much more. Here are just a few examples:
- For those who are looking for quick results, there is the “Lose Weight in 30 Days” app with a comprehensive program to combat extra pounds. Motivational moment – progress is recorded, intermediate results, there are reminders of the set goals.
- Among other things, the Lose Weight or Weight Loss Coach services are good at providing individual recommendations.
- The FatSecret app is considered one of the most convenient for counting calories. With its help, you can enter your recipes, plan your diet and find products even from a restaurant menu.
- With the I feel food app you can track your mood and emotions while eating, helping to improve your eating behavior.
