Weight loss motivation

Why does motivation spike at the beginning of the weight loss process and then disappear somewhere? What can be demotivating and who can be the best motivator? These questions are of interest to many people who want to lose weight. In this article we will consider the reasons why you cannot start a new, "harmonious" life.

The fact that a person, regardless of gender or age, is not indifferent to his own appearance and the appearance of others is an obvious fact. One of the most enjoyable things is to stare at an attractive person, imagining his personality and lifestyle. Our appearance also receives careful attention. We are trying to figure out our interests and are probably hiding something - both from ourselves and from others.

Throughout our lives we work on our own image - you can imagine how important the impression we make is for us! This is especially true for women.

Paradoxically, external attractiveness is often more important than health concerns.

Humans are a social entity. Therefore, it is important to consider the role of appearance as a very powerful motivational factor. But the question arises: why do overweight people often lack this element to create the image that a person so needed since ancient times?

What is motivation?

The term "motivation" is derived from the word "motive" (Latin movere - 'to set in motion, to impel'). Motivation is the set of not only internal but also external forces that encourage certain types of activity. Needs and emotions are the main motivating factors. Hunger, sexual desire, thirst and insecurity always accompany emotions.

Emotions are psychological factors. For example, positive emotions represent a satisfied need, while negative emotions represent an unsatisfied need. Because women are more emotional, they often experience strong emotional stress.

The experience of an unmet need causes discomfort and gives rise to a desire to eliminate it. For example, if a woman is dissatisfied with her weight, she wants to eliminate this defect, and it may seem that too much motivation is needed to achieve the goal.

So why is there a problem with this dynamic? How to find motivation to lose weight? It is important to understand that human activity is multi-motivated, meaning it is simultaneously influenced by different motives that may conflict with each other. This is where the problems start.

Factors lacking motivation

• Lack of understanding. First of all, ignore the psychological causes of being overweight. Although it should be noted that more and more clients of dietitians and nutritionists talk about the possible causes of overeating.
• Lack of support, even when your loved ones wish you only the best. This is why they might think everything is fine with you. If you cannot find support in your environment, you can contact a psychologist.
• The immorality of future professionals and their focus only on quick results are damaging to both health and well-being. They do not teach how to maintain the results achieved, what to do if there is a relapse.
• Persistent breakdowns and relapses (requiring professional support when treating an eating disorder) reduce motivation and mood.
• Lose weight slowly with a suitable comprehensive approach, thanks to which short programs are chosen. An example of such a choice is the "summer weight loss" goal.

These factors negatively affect motivation when losing weight and lead to the inability to solve the problem on your own. A person losing weight goes through certain stages: at the beginning of the weight loss marathon, after the euphoria of the group, he strictly follows the recommendations, and then the enthusiasm disappears. Apathy appears, often resistance, followed by collapse.

Addicted to food

Almost every overweight person has food addiction. This conclusion suggests itself due to the connection between happiness and behavior. That is, a person without any addiction will change their behavior when their health deteriorates.

If behavior does not change and continues to ruin a person's health, we can talk about an underlying reason for the condition. With excess weight, a series of physiological (illness, lack of energy, poor skin and hair condition) and psychological (low self-esteem, shame, guilt, constant anxiety) problems appear. , depression, chronic depression), but people are in a difficult situation. in no hurry to change anything then he continues to overeat, that is, we are talking about food addiction.

Day after day, food is used, among other things, as an antidepressant and sedative, to suffocate the feelings and emotions that arise in a circular race: diet - depression. collapse - sin - diet. Food helps relax, improve mood and even relieve pain.

Children's psychology develops on the basis of "couple relationships": mother - child, breast - milk, mouth - stomach, care - support. Food satisfies important desires of children right from the first days of life.

For him, delicious food is the ideal mother. A mother understands and accepts anyone or anyone. It is important to remember that food has not only physiological significance for humans, but also psychological significance. It is a powerful mechanism for regulating psychological balance. That's why dealing with being overweight and addicted to food is so difficult and time-consuming, with setbacks, failures and relapses.

Causes of low motivation

In the process of working with overweight, a person is simultaneously influenced by multipolar motives: on the one hand, fear of losing the ideal image and being condemned by society, on the other hand, fear of losing a tooleffective in maintaining emotions. BALANCE.

Emotions and emotions that cause people to lose weight are out of balance, which is quite a serious condition. Most common: shame, guilt, fear, anxiety, helplessness, despair, melancholy, boredom, fatigue. Every day we experience many different feelings and emotions.

Let's look at some of them in detail to understand the depth of the problem and the next time your motivation drops, don't rush to condemn yourself. Try to figure out where the demotivating factors come from.

1. Tired. This is the loss of strength after prolonged work. But this need requires sleep and rest, not food. However, in addition to physical fatigue, psychological fatigue can also appear when suppressed emotions consume too much energy. The inability or unwillingness to seek out other self-regulatory tools leads tired people to forage. The idea of constantly surpassing oneself for something or someone is combined with the inability to replenish resources with rest. How to solve a problem? Take a walk in the fresh air, meditate, read a book, plan to go to bed early, take a magnesium bath.
2. Boring. Did you know that the feeling of waiting too long will lead to prolonged exhaustion and boredom? With life losing its meaning and what is happening seemingly meaningless, talking about weight loss motivation is meaningless. Melancholy, despair, emptiness. . . Strong and complex emotions cause discomfort, and in the case of food addiction, only food can help. How to solve a problem? Find something to do that sparks your passion! When was the last time you drew? Have you picked up a new book yet? Have you tried cooking a new dish yet?
3. Fear of hunger. Genetically and historically, the fear of starvation increases appetite. Therefore, a large number of people eat more than their stomachs allow. A festive table or cabinets and refrigerators full of food will definitely reduce motivation. How to solve a problem? Don't forget to drink water! Eat slowly, without being distracted by devices and conversations. The salad plate should be deep - a bowl is ideal. The size of a flat sheet should not exceed two palms. Remember the principle of balance - the right combination of proteins, fats and carbohydrates helps satisfy hunger for at least 3-4 hours.
   Summary table of macronutrient intake and water intake:
   • protein - 1 g per 1 kg of weight;
   • fat - 1 g per 1 kg of weight;
   • carbohydrates - 3-4 g per 1 kg of weight. Don't forget fiber! The norm is 20–30 g per day;
   • water - 30–35 ml per 1 kg of weight.
4. Shame and guilt. These are the two strongest feelings. Weight loss is a process that often has ups and downs, setbacks and failures. And every time a relapse occurs, a person feels shame and guilt for his or her weakness. And to punish himself for this offense, he went on a strict diet, which again led to a breakdown. And so on in a circle.

I eat means I exist. The passionate desire to feel active is one of the motivations for eating too much food. A society where material values are the measure of social success will lead to a series of negative feelings that, if not overcome, you will not be able to increase your motivation.

How to set accurate goals to increase motivation

Therefore, negative emotions hinder weight loss. In other words, the consciousness is overloaded with experiences that take away the energy needed to mobilize the strength to lose weight. And the range of these feelings is very diverse: from finding yourself to fighting loneliness.

It turns out there is a desire to lose weight but the motivation quickly passes. The fact is that people who dream of losing weight ignore issues that are really important for them, and when forming motivation, they are guided only by secondary, superficial desires.

Many girls who really want to lose weight try again and again to force themselves to do it, but at the same time they remain overweight because they have tried many different methods. Have you ever thought this is strange? The only correct strategy: the important thing is to try not to get rid of something, but to gain something.

The most important thing in increasing your motivation to lose weight is to have a clear vision and plan for that "something". Goal setting training courses are based on this secret, which essentially teaches you to "make wishes with precision". It's difficult to lose weight if you don't understand the details of what losing weight will do for you. It's not easy for a girl to turn down another piece of candy if she doesn't remember the very swimsuit she'll be parading along that beach in and paying attention to those looks. No principles of rational nutrition can help you lose weight without interesting fantasies about yourself and how you would feel with a slim body, in different outfits, in different situations. live differently.

A swimsuit isn't the only motivator. The bodies of overweight people are exposed to severe stress. The consequences of fat tissue accumulation and muscle tissue deficiency are premature aging, metabolic syndrome, cardiovascular disease, and disrupted detoxification processes. . . This is not the entire list of consequences of being overweight.

It's better to forget those abstract words that don't help you find harmony - "I will lose weight, be more confident, healthier and more beautiful" - and start thinking about joyful momentsis waiting for you.

Setting precise goals is the best motivator to lose weight.

List of basic rules for goal setting:

1. Your goals (in our case, these are thoughts about having a slim body) should be framed in small plots (story, script, history, essay - whatever you like)with you as the lead, where you describe in detail the situation you encountered. will be very comfortable thanks to your slim body. These stories should begin with a detailed description of your figure in this or that outfit (or without it), then - your overall appearance, including accessories, stylehair and makeup; your actions in this situation (how you come, sit down, turn your head, move your eyes, etc. ) and most importantly - a description of your feelings and sensations (how you feel in your body, how happy you are, proud of yourself, how confident and satisfied you are). As a result of this design, fantasy captures emotional energy and makes you crave happiness - and it will guide you, even if you are not fully aware of it.
2. Important: in your goals, describe only what you will achieve harmoniously, what you will become, not what you will get rid of! And all this is in the present tense, as if it has already happened. You cannot write for your own purposes about the folds, swelling, shortness of breath that have disappeared! Portrays slim legs, graceful ankles, slim waist and easy breathing. Our unconscious, the girl inside us, cannot see what is no longer there. You just need to dream - then the unconscious mind will consider these images as a fait accompli and cause your body to lose extra pounds.
3. You should have several such fantasies or stories, at least seven. They should be reflected in different areas of your life: personal life, communication with loved ones, work, entertainment, health, self-awareness. Everyone has their own list. After all, you need harmony not as an end in itself but as a means to improve life in all its manifestations. A slim body in itself does not bring happiness, but strangely enough, it can be planned in the form of pleasant situations associated with a slim body. Remember that achieving your goals should bring you real joy, not profit, so that they are appreciated and supported by your inner child. You dream and write goals for him.
4. Each of your goals should have a time and space framework so that at some point you can say to yourself, "Wow! I'm done! I encourage myself. I'm losing weight. "
5. And for goals to definitely come true, they must be realistic and depend only on you. For example, you cannot plan that someone will love you, but you can assume and describe self-confidence, joy, pride, and admiration in some important situation, andYour mood will do the trick. . .
6. Your goals should be both immediate and short-term, distant and long-term. You will need to distribute them throughout the entire period of weight loss so that when they gradually come true, they will "warm" you and stimulate you to new achievements. You need to be proud of yourself, praise and reward yourself for each goal that comes true. Remember to update your "fun plans" as they progress. There is only one condition: the reward cannot be in the form of sweet bread or hamburgers. What do you like? New dress, going to the movies, meeting friends? There must be at least seven goals at all times. When the target is reached, the weight will stop.
7. You're on the right track if in the process of daydreaming, thinking, and writing down your goals, you feel joyful excitement, impatience, and a tingling in your fingertips: "Oh, I wish I could hurry up. "! "Oh, how I want this! How wonderful it would be! "You can "test" a completed goal by holding and weighing it in your head with one hand and your favorite product in the other. Imagine its smell, taste. . . Which is heavier?? If the product is still popular, your goal may not be complete or completely accurate.

Goals are a powerful motivator in your journey to getting in shape. They will work somewhere in the depths of consciousness, pointing to the right direction.

What to do - step-by-step planning

This article is not a guide or action guide. It may force you to start analyzing possible reasons for your low motivation. As practice shows, there are significantly less motivating forces when working with excess weight than demotivating ones, so the latter need to be carefully calculated.

• Determine the appropriateness of your goal: do you really want to lose weight?
• Remember the importance of a balanced diet. Deficiencies in vitamin D, chromium, B vitamins and complete fats in the diet will lead to increased appetite.
• Seek professional help. If you believe that you have a desire to lose weight and it is relevant today, it is better to seek help from a psychologist or psychotherapist, because it is often difficult for you to cope on your own. deal with problems caused by internal resistance.

And before you start applying the knowledge you have learned in practice, we will give you the main advice: do not struggle with excess fat, force yourself to lose weight. It's important to build friendships and partnerships with your own body. The most valuable motivation is yourself.