Every overweight person has tried a diet at least once in their life to make their body look beautiful and fit. Few reached the victorious end. A correctly chosen motivation to lose weight and a well-constructed action plan helped the lucky ones achieve results. The long-awaited award more than made up for the efforts. And the hardships left behind turned into a log. An analysis of studies conducted by scientists at the University of California at Los Angeles showed that most people who turned to the principles of strict diets were left with nothing. Some of them never managed to lose a single gram, and someone returned the melted weight with a good increase, as soon as they dropped the tight restrictions.
Motivation to lose weight: 70 beauty tips
The secret to losing weight is in a holistic approach to losing weight. Experts admit that a pre-prepared program, where the motivation to lose weight is explained every day, can work miracles. If you are determined to succeed and are sure of unconditional victory, read the counsel of psychologists.
Trust me, you have something to fight for, because the grand prize in the form of a lean, relieved body awaits. Anyone can follow the recommendations, regardless of age, sex, weight, eating habits and level of physical activity. By observing the rules below, you will quickly get in shape and become an example to follow. So let's go. TOP 70 secrets to motivate you to lose weight:
Eat more often - don't think skipping meals is the key to a slimmer body. Research published in the Journal of the American Dietetic Association has shown that three meals a day with two snacks between meals can help you lose extra pounds.
Hunger for exercise - According to a University of Bath study, eating before exercise makes fat loss more difficult. Go to the gym on an empty stomach and you'll find the weight melting before our eyes.
Sleep in a cool room - Sleeping at a temperature of 18-19 degrees Celsius for 10 hours a day increases the body's metabolic activity by 10%. This is evidenced by materials from Virginia Commonwealth University and the Garvan Institute of Australia.
Contract your muscles whenever you are tempted to eat a piece of chocolate or something harmful. Consumer Research magazine published data on how to find motivation to lose weight in simple things. According to researchers, muscle contraction significantly affects a person's willpower and allows him to face temptation without internal tremors.
Eat on blue plates - the cold color satisfies hunger and doesn't whet your appetite.
Assert yourself with the help of confident phrases - don't plague yourself with past failures as a result of which you haven't been able to lose weight. Stand in front of a mirror and confidently tell yourself that you will do everything you can to achieve your goal. This movement is ideal for those who don't know where to motivate themselves to lose weight in order to get even a little closer to their dream.
Go to bed early - it's extremely important for anyone losing weight not to stay up late. Research by the American Academy of Sleep Medicine shows that not getting enough sleep and staying late can contribute to weight gain. If you consider yourself an owl, restart. Readjust your internal clock to get used to the new routine. Believe - you will succeed!
Equip a gym at home - just purchase a mini-stepper, treadmill, stationary bike or elliptical complex for regular exercise. You can work out more often at home than at the gym, while keeping everything you need at your fingertips.
Get more sleep - Women who sleep less than 5 hours a day gain more weight than those who sleep more than 7 hours.
Breathe in the vanilla scents - enjoying the sweet scents can make you feel like you've eaten something delicious recently. Natural vanilla bean is the best choice for you.
Stop spending too much time watching TV - Research by Nutrition magazine has shown that weight gain is observed in users who watch TV for more than 2 hours a day. This simple question increases the consumption of fats and sugars. And this has a detrimental effect on the shape of the body.
Count on the support of a partner - the strong shoulder of an important person will allow you to achieve results faster. If you don't know where to find motivation to lose weight, look for it among your loved ones.
Throw away all your chewing gum stores - and don't try to buy it in the future. Materials published in Eating Behaviors magazine show that chewing gum reduces the likelihood of eating healthy foods, particularly fruits and vegetables.
Eliminate the use of diet soda - although the product is not caloric, its use in food threatens extra inches in the waist and abdomen.
Increase your vitamin D dose - Sun supplementation is essential for overweight people. You can increase the blood content of the component by spending more time in the sun and eating foods with vitamins.
Make it a rule to wake up earlier to enjoy the morning sun - if you want to lose weight, set your alarm a few hours earlier. Research from Northwestern University of America has found a link between morning sun exposure and a decrease in body mass index (BMI).
Increase your intake of pure water - drink the liquid throughout the day, as if you were enjoying a delicious cocktail on the coast. Scientists have long proven that quenching thirst and maintaining adequate cellular hydration can help you lose weight.
Drink a cup of green tea daily - the combination of caffeine and epigallocatechin gallate helps maintain a healthy weight.
Don't wait for the feeling of hunger - let the distance between meals be shorter so you won't attack the food like a hungry wolf. This will eliminate excessive intake and reduce the risk of metabolic disorders.
Eliminate salt from your diet - it's not a high-calorie food, but scientists at the University of Helsinki have shown a link between salt and obesity. Lovers of this richly flavored spice are also at high risk for stroke and coronary heart disease.
Do short interval workouts - they're more effective than traditional sports, so they can help you lose fat faster. In addition, short exercise increases insulin sensitivity and improves cardiovascular health.
Visualize Your Success - Visualize in vivid pictures what you will become when your goal is reached. Information from the magazine showed that sketching images in their own minds helped weightlifters increase muscle activity during training. With the same success, you can accelerate fat burning with special training.
Become addicted to yoga - These exercises do not burn as many calories as possible, but they contribute to the formation of correct eating behavior and improve muscle tone.
Drink coffee - study the advice of a psychologist on how to find motivation to lose weight, don't forget to read the nutritionists' recommendations. This drink stimulates the metabolism, accelerating the lipolysis processes. The main thing is not to add sugar to the drink, otherwise all efforts will go down the drain.
Take a friend or girlfriend to the gym - time at the gym will be more enjoyable and fun.
Eat strawberry-shaped desserts - despite the sweetness, this berry is allowed. It also promotes weight loss. Strawberries contain the antioxidant pigment resveratrol, which softens the effects of a high-fat diet. Dessert will increase your activity, relieve pain and reduce inflammation in your body.
Write down your goals - According to a study by the Dominican University of California, people who write goals on paper are more likely to achieve them.
Chat on weight loss forums - find friends with similar issues. This will help you realize your responsibility, it will be a good motivation to lose weight and demonstrate personal results in the virtual space. You will receive praise from hundreds of people in other cities and countries. I agree, an incredible vivacity boost will be guaranteed for you. These communities act as self-help groups, where people with the same problems motivate each other to succeed.
Make time for strength training - don't be afraid that strength training exercises will make your figure bulky. With them, you will not only lose weight, but also increase your metabolism, strengthen your heart and blood vessels. The muscular corset will gain clarity and the body shape will become slender.
Eliminate beer from your diet - foamy drink is extremely harmful to the abdomen and the entire body. It promotes weight gain, causes abdominal obesity in men and internal fat accumulation in women. Experts advise drinking dry natural wine if you want to take a sip of alcohol. It has fewer calories and is rich in antioxidants.
Do not sleep until lunchtime - such a regimen causes weight gain, promotes the desire to eat fast food.
Focus on quality over quantity - if you want to lose weight and maintain results, don't cut back on portions, but carefully consider your diet in terms of nutritional value. According to a study by JAMA, people who opted for more vegetables while cutting processed foods lost enough pounds to stay thin. To do this, they didn't even have to cut portions and count calories.
Take selfies - these photos will help you track the dynamics of your weight loss. Take photos and send videos to friends you want to share your successes with.
Go for fiber - eat high fiber foods such as fruits, vegetables, whole grains and bran. This way, you will reach your goal faster and get the result you want.
Weigh yourself daily - write your achievements in your success journal. This motivation to lose weight each day will allow you to observe your dynamic changes. Scientists at the University of Pennsylvania showed that girls who climbed the scales every day lost more pounds than those who weighed themselves once a week.
Don't remove all potatoes from your diet - leave the cooked tubers in the skin for a change. It's definitely better than salty, greasy and oily fries. But at the same time, the magical flavor remains the same.
Stock up on ginger - According to Texas Cancer Center researchers, this spice works wonders in its unprocessed form. With the use of ginger, the weight starts to melt right before our eyes.
Add avocados to your meals - regular inclusion of the product in your diet contributes to weight loss. The fruit reduces BMI, has a beneficial effect on reducing waist size. Avocados are versatile. It can be added to toast, sandwiches, omelets and herb salads.
Eat on Small Plates - On average, a person puts 41% more food on a large plate, unconsciously doing so.
Write down everything you eat during the day - keeping a special diary, according to expert observations, allows you to cut portions almost in half, excluding unnecessary snacks from the diet.
Avoid sweets for breakfast - opt for light Greek yogurt and dried fruit. Soon, your body will be slimmer and fitter.
Keep tempting foods out of sight - ask your family to hide them so they don't attract your attention.
Reduce your meat intake - Replace this protein source with more fiber-rich nuts or legumes. Try to give preference to lean lamb and beef.
Don't set global goals - break them down into smaller, step-by-step steps, from simple to complex.
Say goodbye to white flour bakes without regret - people with high consumption of refined grains are more likely to have excess belly fat. If you want to lose weight. cookies, crackers and white bread should leave your table forever.
Determine your motivation to lose weight - periodically change your motivators so they always remain relevant. If yesterday you needed to lose weight to improve your health, today set a goal of fastening a new dress around your waist.
Eat cinnamon - even a small addition of cinnamon to your daily cup of coffee will help you lose weight over time.
Don't eat ready-to-eat foods - exclude fast foods from your diet. A survey by the British Journal of Nutrition has shown that addiction to cooked meals contributes to obesity and increases the risk of abdominal fat.
Before picking up your fork, drink a glass of water in the morning - this speeds up metabolic processes, cleanses the intestines of pathogenic flora and prepares the body for productive work.
Reduce carbohydrates - Low carbohydrate diets are effective for weight loss and insulin resistance.
Move your lunch to an earlier time - lunch 1-2 hours earlier can significantly transform your waistline and lose a few extra pounds.
Remove alcohol - Alcoholic beverages are destructive to the liver, kidneys and brain. They only add humor briefly and cause a feeling of euphoria, but over time they worsen general well-being, increase the risk of obesity.
Stay longer in sunlight - under the influence of a celestial body, fat cells tend to store less fat compared to those in the dark. Remember that being in the sun for more than 15 minutes a day without UV cream is unacceptable as it increases the risk of skin cancer.
Eating an apple before dinner will help ease the discomfort of bloating.
Request personal workouts with a trainer in the gym - this is a great motivation to lose weight, because it's hard not to work at full strength in these classes.
Learn to accept negative feelings - losing weight in a good mood is rare. Usually this process is associated with high irritability, aggressiveness on the part of a person who is losing weight. Restrictions imposed on all sides take effect.
Choose a wardrobe that suits you - if you are interested in knowing where to get motivated to lose weight and go to the gym, buy a new fitness outfit. In it you will feel great, which means that your workouts will be done with positive energy.
Leave your car at home and go for a walk - of course driving a car is much more pleasant, faster and more efficient. You can visit several places at the same time, buy groceries and return home not a little tired. But if your plans include weight loss, often leave your car in the garage to give preference to walking, cycling, rollerblading or rollerblading. Anything can replace a vehicle if your leisure promises to be sporty and active.
Swap ice cream for frozen fruit - a refreshing dessert will quench your thirst for sweets, saturate your body with antioxidants, vitamins and mineral supplements.
Eat eggs for breakfast - most people can eat up to 3 eggs a day without fear. In this amount, the product will not affect the growth of cholesterol and will help organize dietary meals.
Quit smoking - The annual meeting of endocrinologists presented evidence that quitting smoking significantly improves metabolic processes in body tissues.
Tidy up your house - clean, beautiful rooms will help you organize your meals.
Motivate yourself to be in a good mood, because the positive and the smiling help to make arguments. Create a romantic corner at home or, conversely, open the windows wide, letting in fresh air and sunlight into your home.
Taking your time while you eat is a monstrous mistake for most adults who don't have free time. Try to chew your food well before you dare to swallow it.
Season with black pepper, chili and other hot ingredients. They will help to deal with obesity and create unique conditions for fighting off extra pounds.
Strange as it may seem, psychologists allow us to use obscene language. The magazine published an article whose author admits that swearing and swearing increase strength and power during sports practice. Loaded with bright emotions and using every chance for good, you can achieve more serious weight loss results.
Add apple cider vinegar to water in the morning for a slimmer waist and body.
Eat grapefruit several times a week - this product contributes to the loss of extra pounds, the breakdown of lipid cells in fat deposits.
Listening to soft music while eating lowers your overall calorie intake and allows you to eat less.
If you follow all these rules and the weight is still in place, try to reduce your anxiety levels as much as possible.
Remember that the motivation to lose weight depends on your determination and desire to achieve results. Write down your goals on paper, set an approximate timetable for achieving them, and make a plan for achieving them. The best motivation on the path to success will be the daily change in body weight and volume. Don't forget to record them, even if they seem insignificant to you. The hiker conquers the road, and his road has already begun!