These recommendations will also allow you to do not receive excess weight.
Excess weight does not only affect the appearance, but also life - IMIR. Excess body weight causes cardiovascular complications, type 2 diabetes, muscle-bone system problems and mental disorders.
- Obesity is one of the basic risk criteria for the development of endometrial cancer (internal mucosa of the cervix).
- In women who survived menopause, additional kilograms are associated with high probable breast cancer, as well as colorectal cancer.
- Excess weight is one of the reasons for the development of adenocarcinoma of esophagus and kidney cancer or pancreas, especially in men.
- On the background of non-matty diseases, obesity can cause cancer of this body as well as neoplasms on the gallbladder.
- The same studies joins obesity with the possibility of developing multiple mileeloma (excessive expansion of plasma cells).
It is important to note that the connection between excessive weight and cancer is complex and multifactorial. Mechanisms through which obesity contributes to the occurrence of oncology include fluctuations in hormone background, chronic inflammation, insulin resistance and other factors. Given all the risks listed, you need to get rid of redundant weight not just trend fashion, but to extend your life.
"Weight loss is a complex and long-lasting process that is not only changing food and lifestyle, but also for some people to improve their health, for others, needs to be respected by certain social standards. Consider the various aspects of pounding incentives. "
What are we going to talk about:
Factors influencing the motivation of weight loss
Both men and women are interested in weight loss. The difference is that in girls, this desire is often due to the need to adhere to generally accepted beauties, and in men - health.
- According to who, about 2 billion adults over the age of 18 are overlays, of which more than 650 million suffer from obesity.
- Holding the motivation all the way to the loss of weight is a key success factor.
- According to different estimates, from 80% to 95% of people trying to lose weight are eventually returned to their previous weight during the year.
So we approached the topic of the factor. Are divided into external and internal motivators.
External incentives
They arise from the outside and can be associated with our appearance, social environment, recognition and other aspects of life.
- Improving the appearance. It is one of the most common external incentives for weight loss. People often want to look more attractive, more convenient and appropriate. It can be because of the desire to like in the mirror, carry your favorite clothes, feel more confident and more attractive in the eyes of others.
- Socially recognition.He also plays a significant role in motivation for weight loss. People often want to get 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 an incentive for starting nutrition and classes in the hallway.
- Professional requirements.Models, actors, athletes and other public individuals must be in accordance with certain digits. 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 efficient and more stable, because it is based on personal values and beliefs.
Internal motifs for weight loss
This variety provides a person with the required will and persistence to overcome difficulties and achieve their goals. What can boost a person to lose weight?
- Improving the health condition.Excess weight and obesity are risk factors for the development of many serious diseases. Weight loss even a few pounds can significantly improve the health condition, reduce the risk of developing these problems and extend life.
- Improving the quality of life.Excessive weight limits physical activity, causing a feeling of fatigue and discomfort, as well as leading to the development of psychological problems, such as depression and anxiety. Losing weight can improve the quality of life, increase energy, improve sleep, increasing self-esteem.
- Improving well-being. Fire from an additional pounds, a person is resolved by various unpleasant symptoms, such as shortness of breath, sweating, joint pain and back pain.
- Improving selfinity.A full person who usually feels unattractive, embarrassing his body and can avoid communication with other people. Weight reduction helps to increase the self-assembly, gain self-confidence and start treating your body with love and respect.
- Achieving personal goals.For some people, weight loss is associated with achieving certain personal goals, such as opportunities to carry your favorite clothes, get involved in a particular sport or just feel more comfortable in your body.
It is important to note that internal motivation is single and unique for each person. When setting up targets to reduce weight, it is necessary to take into account their personal values, needs and aspirations to select the motives that will be most efficient and help achieve the desired result.
Psychological aspects of motivation
Motivation, and internal and external, is a key element that determines the adherence to a person to the weight loss process and its ability to achieve their goals. But the weight is always easier for "eating" than doing long and hard to get rid of the mass. Therefore, you need to set goals correctly and create a reward system.
- Set the goals.They should be awkward, concrete and achievable (I will tell you more detailed in the article). For example, instead of an obscure goal, it is better to set the goal of "reduce weight for 5 kg in two months. "
- Set priorities.What do you want to get: a couple of pieces of cake tonight or -500 g on the scales tomorrow morning? Goals and priorities can be visualized. Many use motivational cards for this - hung on a visible place a photo of a beautiful figure.
- Build an action plan.This should include certain steps that must be taken to achieve goals, such as a dietary change, increase motor activities and adjust the lifestyle in general.
It is important to note that the action plan should be realistic and take into account the individual characteristics of a person, his lifestyle, habits and preferences.
The study published in the magazine showed that people who have set the specific goals on average to reduce weights, lose 20% more weight than those who do not set goals. And the support of loved ones increases the chances of successful weight loss by 30%.
Overcoming barriers and support in the change process
When creating goals and plans, remember that you will encounter various obstacles in the loss of weight, such as hunger, fatigue, stress, social pressure and others. It is important to be ready for these obstacles and have strategies to overcome them.
Hunger
- To maintain a stable level of glucose in the blood and preventing a feeling of hunger, it is recommended to eat food in small portions every three to four hours.
- When choosing food products, preferences should be given to those who are rich in blood, fibers and compounds. They include vegetables, fruits, products for the entire grain, low-fount meat and fish.
- Sometimes a feeling of hunger can be caused by insufficient fluid in the body. To maintain hydration, you must drink enough water during the day.
- Don't skip food for food, because it can lead to a strong sense of hunger and, as a result, to overeating.
Fatigue
- For a complete renewal of the body and sufficient energy consumption, it is necessary to dedicate at least seven to eight hours a day.
- Regular physical activity, even moderate, helps improve the quality of sleep and increase the level of energy.
- Avoid stressful situations as they lead to fatigue and emotional combustion. Determine the techniques of removing relaxation and voltage, such as yoga, meditation or walking in fresh air.
- Enable your body with the necessary vitamins and energy maintenance minerals.
Stress
- Determine what exactly causes stress and try or remove these factors or find effective ways to solve them.
- Regularly exercise relaxation techniques, such as deep breathing, meditation or yoga.
- Remember to extract your time for a hobby that brings you pleasure and helps you to distract.
- If you cannot deal with stress yourself, it is recommended to seek the help of a qualified psychologist or psychotherapist.
Social pressure
- Share your plans to reduce weight with friends and family so they can support you.
- Free to refuse treats that do not match your power supply.
- Communicate with people who also strive for a healthy lifestyle and loss of weight.
- Learn to say no "to people trying to make you eat harmful food.
Do not break, write down what you eat to control your diet and identify problem questions. Also don't try to lose weight too quickly. Install achievable goals and gradually head towards them.
Types of motivation in a weight loss process
We have already mentioned above that there is external and internal motivation. We will now analyze what advantages and disadvantages of each species are.
External motivation
It is based on the desire to approve the second, meeting social standards or achieving certain external goals, such as "entering your favorite dress" or "look attractive to the beach".
Pros:
- Can be a good instinct to start losing weight;
- It can maintain motivation in the initial phases, when the results are not yet visible.
Cons:
- unstable and quickly may disappear if the outer pressure is not weak or achieving a goal;
- Can lead to disappointment and failures if the loss of weight loss slowly or does not match expectations;
- It can cause dependence on opinions of others and lead to loss of their own personality.
The external motivation is effective in the initial phases, but in the rule, it is not sufficient to achieve long-term results. Therefore, the most suitable for those who want to lower a few pounds.
Internal motivation
It is based on the implementation of the need to change lifestyle to improve health, well-being and quality of life in general.
Pros:
- stable and insisted throughout the weight loss process;
- helps overcome difficulties and do not give up when obstacles arise;
- Contributes to the formation of healthy habits and lifestyle, which are preserved after the goal is achieved.
Cons:
- requires time and awareness to form;
- It can be more difficult to maintain in the absence of visible results in the initial phases.
This motivation is a stronger success factor in weight loss than external. People with high internal motivation lose greater 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 well-being in people who want to reduce weight.
Practical methods for maintaining motivation
Establishment of smart fibers
Smart-goals are an effective tool that helps achieve the process of losing the weight of the more structured and achievement. Abbreviation Smart decodes as follows.
- Specifically (specific) - aim should be clearly formulated and does not contain vague formulations. Example above is not "Losing weight", but "Reduce weight for 5 kg".
- Measurable (measurable) - The aim should have special criteria to which it will be possible to assess its achievement (reduce weight for 5 kg in two months).
- Achieve (achievable) - aim should be realistic and suits your possibilities. No "Lose weight for 30 kg in one month", but "lose weight 2 kg per month and lose 24 kg a year. "It is important to take into account the characteristics of your body here. There are diseases that cause obesity. For weight loss you have to undergo diagnostics and solve difficulties, and only then - sit on a diet.
- Relevant (relevant) - The goal must correspond to your values and needs. If you lose weight to be "such a model", your motivation will quickly evaporate.
- Time midfields (limited in time) - The goal should have a certain amount of achievement. This helps focus on the task and do not delay its implementation for later.
To put a smart price for weight loss, determine your ultimate goal. How many kilograms do you want to reset? How long? Always share a big goal for a few small ones. So it will be easier for you to follow the progress and maintenance of motivation. Set certain conditions to achieve each small goal. Write down your Smart Cent on paper or in electronic form, inspect your goals regularly and adjust them if necessary.
Making an accompanying atmosphere
The weight loss process is often associated with difficulties and challenges, which is not easy to master yourself. Support atmosphere, created thanks to the help to friends, family and professional trainers, plays a key role in achieving long-term results and maintenance of motivation on the way to a healthy lifestyle.
In 2007. The results of the study that showed the obesity could be "infected", spreading to social networks. However, the same effect can work in the opposite direction: the support and motivation of friends and families can help reduce weight.
The family is one of the most important sources of support to a person who strives to reduce weight. It is important that relatives support is not only emotional, but also practical. For example, you can cook together a healthy food, plan shared walks or sports, as well as help to avoid situations that can provoke a breakdown.
Friends can become a source of motivation, inspiration and support. The comrades that share your goals will become excellent workout partners, will help them be worn with stress and sharing advice on healthy lifestyle.
A professional trainer has the necessary knowledge and experience for the development of an individual training program and nutrition, taking into account your characteristics and goals. It will help properly execute exercises, select the optimal load, as well as motivate and support all over the way to achieve the desired result.
To turn on others in the weight loss process, share your plans to reduce weight in social networks and friends. Explain what you need help and set loved ones to provide you with support. Join groups or communicate with another loss of weight on forums - so you will support each other.
Holding a diary and training diary
Dnine retention is not just a fashion trend. Its efficiency confirm not only numerous studies. Just 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 content of calories and the protein, fat and carbohydrate ratio in a diet.
Maintenance of nutrition and training gives a number of advantages, you can highlight:
- Awareness of their diet: records assistance in which products prevail in a diet and identify "hidden" calories.
- Control over calorie content: The diary allows you to accurately calculate the number of consumption calories and controls their compliance with the goals to reduce or maintain weight.
- Food habits Analysis: Writes assistance in identifying bad habits in diet, such as overeating, using a large amount of sweet or fat and take measures to change them.
- Monitoring physical activity: The diary allows you to follow the progress in physical activity, plan training and control their efficiency.
- Motivation and responsibility: The holding of a diary increases awareness and responsibility for his diet and physical activity, which helps to achieve their goals.
To achieve maximum efficiency, it is recommended to adhere to the following rules:
- Write everything you eat and drink including the smallest snacks and drinks.
- Provide the exact amount of food consumed (weight, volume).
- Describe the cooking method.
- Fix the time of eating.
- Write down the type, duration and intensity of physical activity.
- Analyze your notes, identify forms and pull the conclusions.
The motivation for weight loss is not something that comes and leaves. This is not a will or self-discipline, but the result of small, consistent steps, which ultimately become habit.