Motivation to lose weight

Why does motivation go through the roof at the beginning of the weight loss process, and then disappear into nowhere? What can demotivate and who can be the best motivator? These questions interest many who want to lose weight. In this article we will look at the reasons that prevent you from starting a "harmonious" new life.

The fact that a person, regardless of gender and age, does not care about his appearance and the appearance of others is an obvious fact. One of the most interesting things to do is stare at interesting people, fantasize about their character and lifestyle. Our own appearance is also our concern. We try to understand our priorities and, perhaps, hide 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 on us! This is especially true for women.

The paradox is that external attractiveness is often more important than health problems.

Humans are social creatures. Therefore, it is important to take into account the role of appearance as a very strong motivational factor. But the question arises: why overweight people often lack this factor to create an image that is so necessary for a person, since ancient times?

What is motivation?

The term "motivation" comes from the word "motive" (Latin movere - 'to move, to move'). Motivation is a set of not only internal, but also external forces that encourage some type of activity. Needs and feelings are the main motivation factors. Hunger, sexual desire, thirst, and insecurity are always accompanied by emotions.

Emotions are psychological factors. For example, positive emotions indicate a satisfied need, while negative emotions indicate an unsatisfied need. Due to the higher emotionality of women, they are the ones who often experience strong emotional stress.

The experience of unmet needs causes discomfort, and the desire to eliminate them arises. For example, if a woman is not satisfied with her weight, she wants to get rid of this deficiency, and, apparently, there should be more than enough motivation to achieve the goal.

Why is there a problem with this driving force? How to find motivation to lose weight? It is important to understand that human activity is multimotivated, that is, it is simultaneously influenced by different motives that may conflict with each other. This is where the problem begins.

Lack of motivation factor

• Lack of knowledge. First of all, ignore the psychological causes of excess weight. Although it should be noted that more and more clients of nutritionists and dietitians themselves are talking about possible causes of overeating.
• Lack of support, even if your loved ones only wish the best for you. This is why they may think that everything is fine with you. If you cannot find support in your environment, you can contact a psychologist.
• Irresponsible attitude of potential experts and only focus on results obtained quickly and traumatic for health and soul. They do not teach how to maintain the results obtained, what to do if a relapse occurs.
• Constant breakdowns and relapses (which require specialist support when working with eating disorders) reduce motivation and mood.
• Slow weight loss with the right comprehensive approach, as a result of which a short program is chosen. An example of such an option is the goal of "lose weight by summer. "

These factors have a negative impact on motivation when losing weight and lead to the inability to overcome the problem itself. A person who loses weight goes through a certain stage: at the beginning of a weight loss marathon, following the enthusiasm of the group, he strictly follows the recommendations, and then the enthusiasm disappears. Indifference appears, often protesting, followed by damage.

Food addiction

Almost every overweight person has a food addiction. This conclusion suggests itself because of the relationship between well-being and behavior. That is, a person who does not have any addiction will change his behavior when his health worsens.

If the behavior does not change and continues to destroy a person's health, we can talk about the hidden reason for being in this state. With excess weight, a bunch of physiological problems appear (illness, lack of energy, poor skin and hair condition) and psychological (low self-esteem, shame, guilt, constant anxiety, depression, chronic depression), but the person is in no hurry-urgent to change anything. then he continues to overeat, i. e. we are talking about food addiction.

Day after day, food is used, among other things, as an antidepressant and sedative, to soothe the feelings and emotions that arise in the race in a circle: diet - breakdown - guilt - diet. Food relaxes, improves mood and also relieves pain.

A child's soul develops based on "couple relationships": mother - child, breast milk, mouth - stomach, care - support. Food fulfills an important desire for babies from the beginning of their lives.

For him, delicious food is the ideal mother. A mother who understands and accepts anyone or anyone. It is important to remember that food has not only a physiological significance for a person, but also a psychological one. It is a powerful regulator of psychological balance. That is why it is very difficult and takes a lot of time to work with overweight and food addiction, with breakdowns, setbacks and relapses.

Because of low motivation

In the process of working with excess weight, a person is simultaneously influenced by multipolar motives: on the one hand, the fear of losing an ideal image and condemnation from society, and on the other, the fear of losing a powerful tool to maintain emotions. balanced

The emotions and feelings that cause them to lose weight disproportionately are quite serious conditions. The most common: shame, guilt, fear, anxiety, helplessness, despair, melancholy, boredom, fatigue. Every day we experience different feelings and emotions.

Let's consider some of them in detail to understand the depth of the problem and the next time when motivation decreases, do not rush to condemn yourself. Try to find where the demotivating factor comes from.

1. Fatigue. This is a loss of strength after prolonged work. But these needs require sleep and rest, not food. However, in addition to physical fatigue, psychological fatigue may also appear when repressed emotions take up too much energy. The inability or unwillingness to find other means of self-regulation makes the tired person take food. The idea of constantly overcoming oneself for the sake of something or someone is combined with the inability to replenish resources with rest. How to solve the problem? Take a walk in the fresh air, meditate, read a book, plan to go to bed early, take a magnesium bath.
2. Boredom. Do you know that feeling when waiting too long leads to exhaustion and lingering boredom? With the loss of meaning in life and seemingly meaningless what is happening, talking about motivation to lose weight is pointless. Melancholy, despair, emptiness. . . Strong and complex emotions cause discomfort, and in the case of food addiction, only food helps to cope. How to solve the problem? Find something to do that sparks your passion! When was the last time you drew? Have you picked up a new book? Have you tried cooking a new dish?
3. Fear of starvation. Genetically and historically, the fear of hunger creates an increased appetite. Therefore, a large number of people eat more than their stomach capacity. A festive table or a cupboard and fridge full of food will definitely reduce motivation. How to solve the problem? Don't forget to drink water! Eat slowly, without being distracted by gadgets and conversations. The salad plate should be in a suitable bowl. The size of a flat plate should not exceed two palms. Remember the principle of balance - the right combination of protein, fat and carbohydrates helps to satisfy hunger for at least 3-4 hours.
   Cheat sheet on macronutrients 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 about 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 most powerful feelings. Weight loss is a process usually with ups and downs, breakdowns and setbacks. And every time a relapse occurs, a person experiences feelings of shame and guilt for his weakness. And to punish himself for this offense, he went on a strict diet, which again led to damage. And so on in a circle.

I eat, means I exist. A passionate desire to feel active is one of the motives for overeating. A society where material values are the measure of social success leads to various negative feelings, without work where you will not be able to increase your motivation.

How to set goals correctly to increase motivation

So, negative emotions interfere with weight loss. In other words, consciousness is overloaded with experiences that take away the energy that is so necessary to mobilize the strength to lose weight. And the range of these feelings is great: from finding yourself to fighting loneliness.

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

Many girls really want to lose weight, try again and again to force themselves to do it, but at the same time they remain overweight, having tried different methods. Have you ever thought this is strange? The only correct strategy: it is important to try not to get rid of something, but to get 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 exercises are based on this secret, which, in essence, teaches you to "make a wish correctly. "It is difficult to lose weight if you do not understand in detail what slimming will give you. It's not easy for a girl to turn down another piece of candy if she doesn't remember the swimsuit she's going to parade along the beach in and see that look. No rational nutritional principle will help you lose weight without an interesting fantasy about yourself and how you feel in a slim body, in different clothes, in different life situations.

Swimwear isn't the only motivator. The body of an overweight person experiences serious stress. The consequences of the deposition of fat tissue and lack of muscle tissue are early aging, metabolic syndrome, cardiovascular disease, disturbed detoxification processes. . . This is not a complete list of the consequences of being overweight.

It is better to forget the abstract words that once did not help you find harmony - "I will lose weight, become more confident, healthier and more beautiful" - and start thinking about the happy moments that await you.

Properly set goals are the best motivators in losing weight.

List of basic rules for goal setting:

1. Your goal (in our case, this is the thought of being slim) should be framed in a small plot (story, script, history, essay - as you like) with you in the main role, where you describe in detail the situation in which you willbe very comfortable thanks to your slim body. These stories should start with a detailed description of your figure in one or another outfit (or without it), then - your appearance as a whole, including accessories, hairstyle and makeup; your actions in this situation (how you come, sit, turn, move your eyes, etc. ) and most importantly - a description of your sensations and feelings (how you feel your body, how happy you are, proud of yourself, howyou are confident and satisfied). As a result of this design, fantasy acquires the energy that is in the feelings and that burdens you with the desire for happiness - and it will guide you, even if you are not fully aware of it.
2. Important: in your goals, state only what you will get with harmony, what you will become, and not what you will get rid of! And all this in the present tense, as if it had already happened. You can't write for your own purposes about lost folds, puffiness, shortness of breath! Describe slender legs, graceful ankles, thin waist and easy breathing. Our unconscious, our inner girl, cannot see what is no longer there. You only need to dream - then the unconscious will take these images as a fait accompli and make your body lose weight.
3. You should have several such fantasies or stories, at least seven. They should be reflected in various areas of your life: personal life, communication with loved ones, work, free time, health, self-awareness. Everyone has their own list. After all, you need harmony not as an end in itself, but as a way to improve life in all its manifestations. Being thin in itself does not bring happiness, but, oddly enough, it can be planned in the form of pleasant situations associated with being thin. 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 it.
4. Each of your goals should have a time and space framework so that at a certain moment you can say to yourself: "Oh! Done! I'm motivating myself. I'm losing weight".
5. And in order for the goal to come true, it must be realistic and must depend only on you. For example, you can't plan that someone will fall in love with you, but you can assume and describe your confidence, joy, pride and admiration for yourself in some important situations, and your mood will be successful. . .
6. Your goals should be immediate and short-term, as well as distant and long-term. You need to distribute them throughout the period of weight loss so that, when they gradually materialize, they "warm up" 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 "happy plan" as the show progresses. There is only one condition: the reward cannot be in the form of sweet buns or burgers. What do you like? New clothes, go to the theater, meet friends? There must be at least seven goals at all times. Once the target is exhausted, the weight will stop.
7. You are on the right track if, in the process of daydreaming, thinking and writing goals, you experience a joyful joy, impatience and itching at the tips of your fingers: "Oh, I wish I could be quick! "Oh, how I want this! How great! "You can "test" the completed goal by mentally holding it and weighing it in one hand, while placing your favorite product in the other. Imagine the smell, the taste. . . What is heavier? If the product still takes precedence, your goal mayincomplete or completely inaccurate.

Goals are a powerful driving force in your journey to fitness. They will work somewhere in the depths of consciousness, pointing in the right direction.

What to do - a step-by-step plan

This article is not an instruction or guide to action. It may force you to start analyzing possible reasons for your declining motivation. As practice shows, there are fewer motivational incentives in working with excess weight than demotivating incentives, so the latter needs to be carefully resolved.

• Determine the relevance of the goal: do you really have a desire to lose weight?
• Remember the importance of a balanced diet. Lack of vitamin D, chromium, B vitamins and complete fat in the diet leads to increased appetite.
• Get professional help. If you are convinced 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 to overcome the problem yourself due to internal resistance.

And before you start putting the acquired knowledge into practice, we will give you the main advice: do not fight with complicated fat, force yourself to lose weight. It is important to develop a friendship and partnership with your own body. The most useful motivator is yourself.