Weight loss: Excess weight very often prevents to live, and the person at this or that stage understands that it is time to lose weight. But sometimes there is not enough strength and motivation to finally move from thoughts to action.
Losing weight is a process that requires a strong will, a great desire and willingness to work hard. How often we observe a picture when a person begins to lose weight but gives up halfway. This suggests that he is not ready and motivation had not. It is worth noting that losing weight is a complicated process because to achieve the results have to radically change lives: to give up your favorite foods, forcing yourself to exercise to keep everything under control and love a new way of thinking. To be able to do this before you start to drop pounds, you need the correct attitude.
Set realistic goals
You will be more motivated if you set short term goals that will help you to make progress. If the achievement of the goals will take months, you could become frustrated and go the distance. Start with planning your weight loss for one week. A pound of fat is equal to 3500 calories, so attempt to lose more pounds in a week will fail without the excessive reduction of calories. Try not to maintain very low-calorie intake. Over time, your metabolism will slow, which will only complicate the problem.
In addition, think about the process of achieving goals. For example, add 30 minutes of exercise per day and change the soda to water, so as not to go beyond your daily calorie intake. And remember: to achieve the goals takes time.
Hone your inner motivation
Ask yourself why you want to lose weight. Keep those reasons in focus throughout the process. Think about what can serve as motivation and set rewards (non-food) that will help you not to stray.
Enable weekly rewards that will motivate you, and invite a friend to become your partner. Thus, you will have someone to talk to when you feel disappointment, and exercise will become more fun.
Listen to your body
Many people can not distinguish between true signals of hunger from stress or boredom. Use the “hunger scale” to learn how to consciously eat. This will help you to avoid situations when the hunger becomes so strong that you are willing to eat whatever is within reach. Incorrect decoding of signals of hunger can lead to overeating.
You can make your scale, and you can use a ready option, where:
- 0 — strong hunger
- 3 — hunger
- 5 — comfortable state
- 7 — satiety
- 10 — overeating
Learn how to pinpoint your location on the scale of hunger before a meal. If your Achilles heel is emotional or stress eating, then pay attention to the following tips:
- Arrange with friends that you will call them when you feel emotional hunger.
- Wait five minutes before you respond to the desire to snack or eat something not in your diet.
- Put the focus on harmful snacks useful, for example, replace potato chips with vegetable.
- Make a list of activities that will help you to reduce stress, e.g., exercise, reading or meditation.
The path to success is through responsibility
It is important to track your weight loss, but do not weigh yourself more than once a week, otherwise, you will experience a wave of daily UPS and downs. Keep a food diary and activity, to track your daily food intake and exercises.
There are numerous online tools to monitor your progress. To record food consumption is the best way to stay on the right track. So don’t fool yourself and try to keep a diary in more detail.
Create a diet plan that fits your lifestyle
A proper diet lowers your daily calorie intake to a level where you consume less than you expend. Swipe simple math to figure out that number, and then plan a menu that will fit into it. Do the homework to determine the exact calorie content of foods and portion sizes. Will help you with the following recommendations:
- Include at least four to six servings of vegetables and fruits.
- Focus on foods rich in nutrients.
- Limit your intake of foods high in sugar and saturated fat, and reduce sodium intake.
- Reduce or reduce alcohol consumption to two drinks per week.
- Eat lean protein sources and low-fat dairy products.
Reconsider your attitude to sport
If you have struggled with excess weight most of my life, then exercises may not be first on your list of favorite things. If so, think about why you don’t like exercise. You had a bad experience at the gym, or sport caused the injury?
Everyone will find a way to lead an active lifestyle. But to find out what works in your case, you will have to make several trial and error. If you can find something that you enjoy — the negative perception will change for the positive. Physical activity will be your reward, not a punishment.
Studies have shown that you will lose weight faster and better can hold weight if you exercise at least 30 minutes a day. In addition, exercise improves mood and self-esteem which is very important in the process of losing weight.
If you’ve never played sports, professional fitness can be an exercise program that fits your needs and lifestyle.
Download a pedometer to track your daily activity. Use the same patient, progressive approach to exercise and nutrition. Too high activity can cause injury, especially if you have excess weight.
Eat right and train regularly is not easy, but you can succeed by spending the time and energy to make a plan of action before you start. Compare your weight loss journey that you need to mentally plan before you hit the road. Consider the motivating stops along the way, as well as bypass obstacles. Don’t focus on the endpoint. Losing weight is a journey in which you go to learn how to restart your thinking and become even better.