Motivation to lose weight

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

The fact that a person, regardless of gender and age, is not indifferent to his appearance and the appearance of other people is a clear fact. One of the most interesting things to do is to look at an attractive person, fantasizing about their character and lifestyle. Our appearance is also under our close attention. We are trying to understand our preferences and, perhaps, hide something - both from ourselves and from others.

All our lives we work on our image - you can imagine how important the impression we leave is to us! This is especially true for women.

The paradox is that external attraction is often more important than health concerns.

Man is a social being. Therefore, it is important to consider the role of appearance as a very strong motivating factor. But the question arises: why then overweight people so often lack this factor to create the image that a person needs so much, since ancient times?

What is motivation

The term "motivation" is derived from the word "motive" (Latin movere - "set in motion, to push"). Motivation is a set of not only internal, but also external forces that encourage some kind of activity. It is needs and feelings that are the main motivating factors. Hunger, sexual desire, thirst and feeling insecure are always accompanied by emotions.

Emotions are a psychological factor. 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 an unmet need causes anxiety and a desire to eliminate it arises. For example, if a woman is unhappy with her weight, she wants to get rid of this deficiency and, it seems, there should be more than enough motivation to achieve the goal.

Why then are there problems 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 influenced at the same time by different motives that may contradict each other. This is where the problems begin.

Factors of lack of motivation

• Lack of knowledge. First of all, ignoring the psychological causes of excess weight. Although it should be noted that more and more, the clients of nutritionists and nutritionists themselves talk about the possible causes of overeating.
• Lack of support, even if your loved ones wish you only the best. That's why they might think everything is fine with you anyway. If you cannot find support in your environment, you can contact a psychologist.
• Unscrupulousness of potential specialists and focusing only on results that are obtained quickly and are traumatic for both health and psyche. They do not learn how to save the results obtained, what to do if a relapse occurs.
• Constant relapses and relapses (which require professional support when working with eating disorders) decrease motivation and mood.
• Slow weight loss with the right comprehensive approach, as a result of which short programs are chosen. An example of such a choice is the goal of "losing weight by summer. "

These factors negatively affect motivation when losing weight and lead to the inability to cope with the problem on your own. A person who loses weight goes through certain stages: at the beginning of a weight loss marathon, in the wake of euphoria in the group, he meticulously follows the recommendations, and then the enthusiasm disappears. Apathy appears, often protest, followed by a breakdown.

Addiction to food

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

If the behavior does not change and continues to destroy a person's health, we can talk about a hidden reason for being in this state. With excess weight, a number of physiological (disease, lack of energy, bad skin and hair) and psychological (low self-esteem, shame, guilt, constant anxiety, depression, chronic depression) problems appear, but the person is in no hurryI won't change anything. then he continues to eat more, that is, we are talking about food addiction.

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

The psyche of the child develops on the basis of "couple relationships": mother - child, breast - milk, mouth - stomach, care - support. Food fulfills important desires for a baby from the beginning of its life.

For him, delicious food is an ideal mother. A mother who understands and accepts anyone or everyone. 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 so difficult and takes so long to work with excess weight and food addiction, with breakdowns, setbacks and relapses.

Reasons for 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 punishment by society, and on the other, the fear of losing a powerful means of maintaining emotions. balance.

The emotions and feelings that throw weight lossers out of balance are quite serious conditions. The most common: shame, guilt, fear, anxiety, helplessness, despair, melancholy, boredom, fatigue. Every day we experience many different feelings and emotions.

Let's examine some of them in detail to understand the depth of the problem and the next time when motivation is reduced, do not rush to condemn yourself. Try to understand where the demotivating factors come from.

1. Fatigue. This is a 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 occur when repressed emotions take on too much energy. The inability or unwillingness to seek other means of self-regulation leads tired people to grab 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 a problem? Take a walk in the fresh air, meditate, read a book, plan to go to bed early, take a magnesium bath.
2. Boredom. Did you know that feeling of waiting too long leads to constant burnout and boredom? With the loss of meaning in life and the seeming meaninglessness of what is happening, talking about motivation to lose weight is pointless. Melancholy, despair, emptiness. . . Strong and complex emotions cause distress and in the case of food addiction, only food helps to cope. How to solve a problem? Find something to do that sparks your passion! When was the last time you drew? Got a new book? Have you tried cooking a new dish?
3. Fear of hunger. Genetically and historically, the fear of hunger provokes increased appetite. Therefore, a large number of people eat much more than their stomach capacity allows. A festive table or cupboards and fridge full of food will definitely reduce motivation. How to solve a problem? Don't forget to drink water! Eat slowly, without being distracted by gadgets and conversations. The salad plate should be deep - a bowl is ideal. The size of a flat plate should not exceed two palms. Do not forget the principle of balance - the right combination of proteins, fats and carbohydrates helps to satisfy hunger for at least 3-4 hours.
   Macronutrients and Water Intake Cheat Sheet:
   • 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 rate 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. Losing weight is a process usually with ups and downs, breakdowns and setbacks. And every time a relapse occurs, a person experiences a sense of shame and guilt for his weakness. And to punish himself for this violation, he goes on a strict diet, which again leads to a breakdown. And so on in a circle.

I eat, which means I exist. The burning desire to feel active is one of the motivations for overeating. A society in which material values are the measure of social success leads to a series of negative feelings, without working through which 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, the mind is overloaded with experiences that take away the energy so necessary to mobilize the strength to lose weight. And the range of these feelings is huge: from finding yourself to fighting loneliness.

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

Many girls really want to lose weight, constantly trying to force themselves to do it, but at the same time they remain overweight, having tried different methods. Have you ever thought this 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 training is based on this secret, which, in essence, teaches you to "make wishes correctly". It is difficult to lose weight if you do not understand in great detail what the weight loss will give you. It's not easy for a girl to turn down another piece of candy if she doesn't remember the bathing suit she's going to parade along that beach in and notice those very sights. No principle of rational nutrition will help you lose weight without exciting fantasy about yourself and how you feel in a thin body, in different clothes, in different life situations.

A swimsuit is not the only motivator. The body of overweight people experiences serious stress. The consequences of the deposition of adipose tissue and the lack of muscle tissue are early aging, metabolic syndrome, cardiovascular diseases, interrupted detoxification processes. . . This is not the whole list of consequences of excess weight.

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

A correctly set goal is the best motivator to lose weight.

List of basic rules for setting goals:

1. Your goals (in our case, these are thoughts about being weak) should fit into small plots (stories, scenarios, stories, essays - whatever you want) with you in the main role, where you describe in detail the situation in whichyou areit will be very comfortable thanks to your slim body. These stories should begin 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 within this situation (how you came, how you sat, turned your head, move your eyes, etc. ) and most importantly - descriptions of your sensations and feelings (how you feel your body, how happy you are, proud of yourselfyours, how confident and satisfied you are). As a result of this design, the fantasy acquires the energy that is in the feelings and that charges 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, describe only what you will gain in 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 about your goals for disappearing folds, swelling, shortness of breath! Describe thin legs, graceful ankles, slim waist and easy breathing. Our unconscious, our inner girl, cannot see what is no longer there. You only need a wishful thinking - then the unconscious will perceive these images as a fait accompli and make your body 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, free time, health, self-realization. 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. Being thin in itself does not bring happiness, but, surprisingly, it can be planned in the form of such pleasant situations associated with being thin. Remember that achieving your goals should bring you real joy, not profit, so that they are valued and supported by your inner child. You dream and write goals for it.
4. Each of your goals should have a time and space frame so that at a certain time you say to yourself: "Oh! It's done! I motivate myself. I'm losing weight. "
5. And for the goals to be realized for sure, they must be realistic and must depend only on you. For example, you can't plan for someone to fall in love with you, but you can assume and describe your confidence, joy, pride and admiration for yourself in an important situation, and your mood will do the trick. . .
6. Your goals should be immediate and short-term, and distant and long-term. You will need to distribute them throughout the period of weight loss so that, as they are gradually realized, they "warm" you up and stimulate you to new achievements. You should be proud of yourself, praise and reward yourself for every goal that is accomplished. Don't forget to update your "joyful plans" as they progress. There is only one condition: the reward must not be in the form of a sweet bun or burger. What do you like? New clothes, going to the theater, meeting friends? There must be at least seven goals at any time. Once the targets are over, the weight will stop.
7. You are on the right track if, in the process of fantasizing, thinking and writing goals, you experience joyful emotions, impatience and itching at the tips of your fingers: "Oh, I wish I could hurry! "Oh, how muchi want this! How good it will be! "You can "test" an already completed goal by mentally holding it and weighing it on one side, while putting your favorite product on the other. Imagine its smell, its taste. . . . What weighs more? Ifthe product is still preferred, your goal may be incomplete or not completely accurate.

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

What to do - step by step plan

This article is not an instruction or a guide to action. It may force you to start analyzing possible reasons for your decreased motivation. As practice shows, there are significantly fewer motivational incentives to work with excess weight than demotivating ones, so the latter should be processed carefully.

• Determine the importance of the goal: do you really want to lose weight?
• Don't forget the importance of a balanced diet. Lack of vitamin D, chromium, B vitamins and saturated fats in the diet leads to increased appetite.
• Seek professional help. If you are convinced that you have a desire to lose weight and this is important today, it is better to seek help from a psychologist or psychotherapist, as it is often difficult to cope with the problem on your own 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 build friendships and partnerships with your body. The most rewarding motivator is yourself.