These recommendations also allow you not to gain excess weight.
Obesity not only affects the appearance, but also life -threatening. Excess body weight causes cardiovascular complications, type -2 -diabetes, problems of the musculoskeletal system 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 survive menopause, additional pounds are associated with a high probability of breast cancer and colon cancer.
- Excess weight is one of the reasons for the development of adenocarcinoma of the esophagus and kidney cancer or pancreas, especially in men.
- Against the background of a non -alcoholic fat disease, obesity of this organ can cause cancer and neoplasms on the gallbladder.
- The same studies pay attention to obesity with the possibility of developing a multiple myeloma (excessive spread of plasma cells).
It is important to note that the connection between overweight and cancer is complex and multifactorial. The mechanisms, through obesity to the occurrence of oncology, include fluctuations in the hormonal background, chronic inflammation, insulin resistance and other factors. In view of all risks listed, you not only have to extend your life by the trend of fashion, but to extend your life.
"Losing Weight is a Complex and Prolonged Process that Requires A Person Noss Only in Food Habits and Lifestyle, but so significant efforts of will and psychological Stability. Motivation here can be varied for some people, this desire to improv their healthMore Attractive Appearance and Increase Self -Steste, For Third - The Need to Certain Social Standards Or the Requirements of the Professional.
What will we talk about:
Factors that influence the motivation of weight loss
Both men and women are interested in losing weight. The difference is that this wish is often due to the need in girls to meet generally recognized beauty standards and in men - a state of health.
- According to the WHO, around 2 billion adults have excess weight for over 18 years, of which more than 650 million suffer from obesity.
- The binding of motivation during the path to weight loss is a key factor for success.
- According to various estimates, 80% to 95% of people who try to lose weight will ultimately return to their previous weight in the course of the year.
So we approached the topic of factors. They are divided into external and internal motivators.
External incentives
They go out from the outside and can be associated with our appearance, our social environment, recognition and other aspects of life.
- Improvement of appearance. It is one of the most common external incentives for weight loss. People often want to look more attractive, more harmonious and fit. This can be due to the desire to like in the mirror, to wear your favorite clothing, to feel more confident and attractive in the eyes of others.
- Social recognition.Also plays an important role in motivation for weight loss. People often want to receive approval and support from their social environment - families, friends, colleagues.
- Compliance with social standards.People often feel pressure from society, the media and social networks that promote idealized images of slim people. This is the incentive for the start of diet and classes in the hall.
- Professional requirements.Models, actors, athletes and other public persons 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 motivation for weight loss, internal motivation is more effective and stable because it is based on personal values and beliefs.
Internal motifs for weight loss
This variety offers a person the necessary willpower and perseverance to overcome difficulties and achieve their goals. What can a person encourage you to lose weight?
- Improvement of health.Obesity and obesity are risk factors for the development of many serious diseases. Weight loss even by several kilograms can significantly improve the state of health, significantly reduce the risk of the development of these symptoms and the extension of the lifespan.
- Improvement of quality of life.Excessive weight limits the physical activity, which causes a feeling of tiredness and symptoms and leads to the development of mental problems such as depression and anxiety. Weight loss can improve the quality of life that increase energy, improve sleep, increase self -esteem.
- Well improved -. After a person has thrown the additional pounds, one person gets rid of various unpleasant symptoms such as shortness of breath, sweating, joint pain and back.
- Improvement of self -esteem.A full person usually feels unattractive, is embarrassing from his body and can avoid communication with other people. The reduction of weight helps to increase self -esteem, to gain self -confidence and to treat your body with love and respect.
- Achieve personal goals.For some people, weight loss is associated with the achievement of certain personal goals, e. g.
It is important to note that the internal motivation is individual and unique for everyone. When determining the goals to reduce weight, you must take your personal values, needs and efforts into account in order to select the motives that are most effective and to achieve the desired result.
Psychological aspects of motivation
The motivation, both internally and externally, is a key element that determines compliance with a person in the weight loss process and its ability to achieve their goals. But the weight is always easier to "eat" than long and difficult to work to get rid of the fair. Therefore, you have to correctly define the goals and create a reward system.
- Set the goals.You should be awkward, concrete and accessible (I will tell you more precisely in the article). Instead of a vague goal, for example, it is better to set a goal to "reduce weight by 5 kg in two months".
- Set priorities.What would you like to get: a few pieces of cake or -500 g on scales tonight? Goals and priorities can be made visible. Many use motivational cards - they hang a photo of a beautiful figure in a visible place.
- Create an action plan.There should be specific steps that have to be taken to achieve the goals, e. g. B. a change in nutrition, motor activity and adaptation of the lifestyle in general.
It is important to note that the action plan should be realistic and that the individual characteristics of a person, their lifestyle, their habits and preferences should be taken into account.
The study published in the magazine showed that people who set specific goals to reduce weights lose average 20% more weight than those who do not set goals. The support of relatives increases the likelihood of successful weight loss by 30%.
Overcoming obstacles and support in the change process
When creating goals and plans, remember that if you lose weight, you will come across various obstacles such as hunger, tiredness, stress, social pressure and others. It is important to be prepared for these obstacles and to have strategies for overcoming.
hunger
- In order to maintain a stable glucose degree of glucose in the blood and prevent a feeling of hunger, it is recommended to eat food every three to four hours in small portions.
- When choosing food, those who are rich in protein, fiber and complex carbohydrates should prefer. These include vegetables, fruit, whole grains, low -fat meat and fish.
- Sometimes the feeling of hunger can be caused by insufficient amount of liquid in the body. In order to maintain the fluid intake, you have to drink enough water during the day.
- Do not skip food dishes, as this can lead to a strong feeling of hunger and consequently to excessive food.
fatigue
- For a complete restoration of the body and sufficient energy charge, it is necessary to dedicate at least seven to eight hours a day.
- Regular physical activity, even moderate, helps to improve the quality of sleep and increase the energy level.
- Avoid stressful situations because they lead to fatigue and emotional burnout. Determine the techniques of relaxation and tension removal such as yoga, meditation or go in the fresh air.
- Provide your body the necessary vitamins and minerals for energy supply.
stress
- Determine what exactly you emphasize and try to either remove these factors, or find effective ways to deal with you.
- Practice regularly relaxation techniques such as deep breathing, meditation or yoga.
- Don't forget to assign time for a hobby that gives you pleasure and distracted by problems.
- If you cannot handle stress, it is recommended to seek help from a qualified psychologist or psychotherapist.
Social pressure
- Share your plans to reduce the weight with friends and family so that you can support you.
- Feel free to reject delicacies that do not meet your electricity plan.
- Communicate with people who strive for a healthy lifestyle and weight loss.
- Learn no, "to say to people who try to get you to eat harmful food.
In order not to break, write down what you eat to control your diet and identify problematic problems. Don't try to lose weight too quickly. Install reachable destinations and gradually go towards you.
Types of motivation in the process of losing weight
We have already found that there is external and internal motivation. Now we will analyze the advantages and disadvantages of all kinds.
External motivation
It is based on the desire to maintain the consent of others, to meet the social standards or to achieve certain external goals, e. g. B. "Get into your favorite dress" or "look attractive on the beach".
Professionals:
- It can be a good impulse to lose weight.
- The motivation in the initial phases can maintain if the results are not yet visible.
Disadvantages:
- Unstable and can quickly disappear if the external pressure weakens or the goal is reached.
- This can lead to disappointments and breakdowns if the weight of the weight is slow or does not meet expectations.
- It can lead to the opinions of others and lead to a loss of your own personality.
The external motivation is effective in the initial phases, but is usually not sufficient to achieve long -term results. Therefore, it is best suited for those who want to drop a few kilograms.
Internal motivation
It is based on the knowledge of the need to change the lifestyle in order to improve health, well -being and quality of life in general.
Professionals:
- Stable and exist during the entire loss of the weight;
- Helps to overcome difficulties and not give up if obstacles occur.
- It contributes to the formation of healthy habits and lifestyle that are preserved after reaching the goal.
Disadvantages:
- requires time and awareness of education;
- It can be more difficult not to maintain the initial phases without visible results.
This motivation is a stronger success in weight loss than external. People with high internal motivation lose more weight and maintain the results that are achieved longer than people with high external motivation. In addition, internal motivation is associated with greater satisfaction with life and the psychological fountain in people who want to reduce weight.
Practical methods for maintaining motivation
Establishment of intelligent fibers
Smart targets are an effective tool with which you can make the process of losing weight more structured and more accessible. The abbreviation intelligently decodes as follows.
- Specific (specific) - the goal should be clearly formulated and not contained vague formulations. One example above is not to "lose weight", but "to reduce weight by 5 kg".
- Measurable (measurable) - The goal should have specific criteria according to which it will be possible to evaluate its performance (reduce weight by 5 kg in two months).
- Available (accessible) - the goal should be realistic and correspond to your skills. Do not lose weight by 30 kg in a month, but lose 2 kg per month and lose 24 kg per year. "It is important to take into account the characteristics of your body here. There are diseases that cause obesity. To lose weight, you must diagnose and get rid of the diseases and only then use diet.
- Relevant (relevant) - The goal must meet your values and needs. If you lose weight to be "like this model", your motivation quickly evaporates.
- Timely (limited in time)-the goal should have a certain performance time. This helps to concentrate on the task and not to postpone your implementation for later.
To achieve an intelligent price for weight loss, you determine your final goal. How many kilograms do you want to reset? How long? Always divide a big goal into several small ones. Therefore, it will be easier for you to pursue progress and maintain motivation. Set the specific terms for reaching every small goal. Write down your intelligent center on paper or in electronic form, check your goals regularly and adapt it if necessary.
Create a supportive atmosphere
The process of weight loss is often associated with difficulties and challenges, which cannot be overcome alone. The supportive atmosphere, which was created thanks to the help of friends, family and professional trainers, plays a key role in the achievement of long-term results and maintaining motivation during the path to a healthy lifestyle.
In 2007, the results of the study were published, which showed that obesity "infected" and spread on social networks. However, the same effect can work in the opposite direction: 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 tries to reduce weight. It is important that the support of relatives is not only emotionally, but also practical. For example, you can cook healthy food together, plan and help walks or sports together and help to avoid situations that can produce a collapse.
Friends can also become a source of motivation, inspiration and support. Comrades who share their goals become excellent partners in training and help to manage stress and share tips on a healthy lifestyle.
A professional trainer has the necessary knowledge and the necessary experience to develop an individual training and nutritional program, whereby your functions and goals are taken into account. It will help to correctly carry out exercises, to select the optimal load, and to motivate and support you on the way to achieve the desired result.
Share your plans to reduce weight in social networks and friends to include others in the process of losing weight. Explain what help you need and ask the relatives to offer you support. Connect groups or communicate with another weight loss in the forums - so that they support each other.
Hold the diet and train the diary
Leading a diary is not just a fashion trend. Its effectiveness is not only confirmed by numerous studies. It is sufficient to repair everything you eat and drink during the day, as well as the type and the duration of physical activity.
For the sake of simplicity, 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 number of advantages under which you can highlight:
- Awareness of your diet: Recognize records of which products prevail in nutrition and identify "hidden" calories.
- Control over the calorie content: With the diary you can precisely calculate the number of calories consumed and check your observance of the goals to reduce or maintain weight.
- Analysis of food habits: Records help to identify poor eating habits such as excessive food, use a large amount of sweet or fat and take measures to change them.
- Monitoring of physical activity: DIARY enables you to pursue progress in physical activity, plan the training and control its effectiveness.
- Motivation and responsibility: The maintenance of a diary increases awareness and responsibility for his diet and physical activity, which contributes to achieving your goals.
In order to achieve maximum efficiency, it is recommended to keep the following rules:
- Write down everything you eat and drink, including the smallest snacks and drinks.
- Enter the exact amount of food consumed (weight, volume).
- Describe the cooking method.
- Fix the time of food.
- Write down the type, the duration and intensity of physical activity.
- Analyze your notes, identify patterns and draw conclusions.
Motivation for weight loss is nothing that comes and leaves. This is not a will or self -discipline, but the result of small, consistent steps, which finally become a habit.