How to psychologically tune in to weight loss: practical advice. How to psychologically tune in to losing weight or the secrets of harmony

If you really want to, you can not only fly into space, but also lose weight to the desired parameters of 90/60/90. Unfortunately, the second option is often not much easier! It's all about psychological barriers that prevent you from losing extra pounds forever. Any diet for weight loss is subconsciously associated with restrictions, discomfort and an excruciating feeling of hunger. Therefore, even your favorite dress or a trendy swimsuit is not always sufficient motivation. But self-pity, cravings for sweets and the habit of “seizing” problems prevent you from setting priorities correctly and psychologically tune in to losing weight.

The mood to lose weight is perhaps the main condition to stop procrastinating for tomorrow and / or wait for Monday, start a diet, go in for sports and set a daily routine. On the one hand, it should be so simple: everything depends on you and only on your desire. On the other hand, it is self-motivation that causes the most difficulties, because there are always excuses for oneself. In the end, it becomes obvious that there is nowhere else to pull and you have no choice but to mentally tune in to lose weight and start working on yourself.

The importance of the right attitude. Psychological barriers on the way to harmony
Balanced nutrition systems, intensive training programs, caring cosmetic procedures - it would seem that all this should help get rid of extra pounds and lose weight quickly and easily. But in reality, everything does not go so smoothly: the start of the diet is postponed (after the holidays), jogging in the morning is postponed (when it gets warmer), and such procrastination can continue for a very long time. But why? Why is it so difficult to start a diet and change for the better, get rid of excess weight, update your wardrobe a couple of sizes smaller and start sincerely admiring your reflection in the mirror?

In fact, there is nothing surprising and/or new in this. Psychologists have long figured out and explained to all the curious what prevents you from losing weight:
And this period may remain indefinite if you do not build a clear plan for losing weight and one fine (without exaggeration!) Day you do not start implementing it. It is enough to realize once that everything in your life, especially your appearance, is entirely up to you, and start building it to your liking. And we are sure that you have good taste!

How to set yourself up for weight loss? Step by step psychological tricks
To do something, you have to do it! Sounds like a banal, but there is nothing more true than this statement. No one will live your life for you and no one will "lose weight" you without your participation, no matter how much you want. And you know what? This is great! Because later, after all the trials and overcoming all the confectionery temptations, you will be proud of yourself and know that you are able to find the strength in yourself to change for the better. In the meantime, put aside doubts and get to work:
Systematize thoughts, feelings and plans that appeared in the process of understanding the above information. Many of them will seem new and even frightening, others will reassure and give inner strength - all individually. The general rule only says that it is useless to start a business thoughtlessly, without having a strategy for translating desires into reality. In the case of weight loss, such a strategy may be to draw up a menu for the week ahead, purchase necessary products, preparing dishes and containers for carrying food. Pick up the nuances that do not spoil, but cheer you up: stylish plates, convenient graphics, funny reminders.

The psychological attitude to lose weight and / or any other important changes in life can depend on such trifles that it is even surprising how small the Pug is compared to the elephant. Nevertheless, it is these tiny bricks that help you psychologically tune in to a diet and exercise and eventually get what you want, no matter how daunting it may seem at first. Long distances are overcome with small successive steps, and the Earth is round, so do not let yourself return to the starting point in the same form and weight.

Travel and move, literally and figuratively, recognize your “enemies” in the face (laziness, fear, bad habits, addiction to sweets) and friends (pleasure, lightness, attractiveness, active exciting life). Prioritize in favor of the latter and do not change your dream for food, because this is absolutely not an equivalent replacement. Love yourself, express this love in caring for your body and spirit, and all this will definitely help you psychologically tune in to losing weight and - lose weight!

The main feature of correct weight loss is the psychological aspect. Many girls do not believe in their own strength, so they do not dare to go on a diet. Some find all sorts of excuses, others believe that they have a wide bone. One way or another, you need to overcome fear and act immediately. It is worth immediately explaining that it is categorically not recommended to use the principle “I will start from Monday”, you need to act right now. Consider the important aspects of how to set yourself up for weight loss.

Step #1. Believe in your own success

You can't go on a diet if you don't start believing in yourself. Any diet is work on the subconscious, willpower, tolerance. Do not start losing weight, if there are doubts, get rid of them first. Approximately 2 weeks before the “X” day, start hammering the thought “I can, I will lose weight!” into your head. When you realize that doubts have disappeared, act!

Many girls successfully lose weight, why are you worse? Do not let fear lead you astray, fight. You must clearly imagine yourself in a new body: how tight jeans or a short dress fit. Imagine men watching you as you walk past them in heels.

Remember, on a diet, you can also eat tasty. It is not necessary to use unsalted buckwheat porridge or kefir. There are a lot of options for proper nutrition: delicious fish in its own juice, diet pancakes, low-fat fruit desserts, and more. Expand the field of knowledge, look for recipes for delicious low-calorie dishes.

Step #2. Set goals

The psychological attitude to lose weight implies the presence of a goal, without it you will not survive the week. Ask yourself: "Why do I need to lose weight?".

Perhaps you decided to surprise your colleagues, make your beloved man proud of your lady of the heart, or you simply cannot fit into your favorite jeans. It does not matter what motivates, the main thing is the presence of an incentive.

Once you have identified the important aspects, proceed to the practical part. Take a notepad or landscape sheet, measure your own parameters. Write down on paper your current weight, height, waist and buttocks, forearms, chest, hips.

Set the date and time so that in the future you can calculate the period for which you have achieved incredible results. Take such measurements once every 10 days, while observing the same time (morning, afternoon or evening).

Further on the same sheet, you need to clarify the desired parameters that you want to achieve. Do not be a dreamer, evaluate the chances realistically. It is important to understand that when losing weight, the chest disappears first, so you will lose 1 size.

In addition, model parameters (hourglass) cannot be achieved with a “pear” or “rectangle” figure. Indicate the exact number in centimeters (chest, waist, hips) and the desired weight for the final result.

Next, subtract from the real weight the one you are striving for. Do the same manipulations with body volume indicators. The result will be a difference, this will be your direction. For example, the current weight is 55 kg, and you are aiming for 50.

So, you need to get rid of 5 kg. At the same time, keep in mind that in 1 month it is realistic to lose a maximum of 3-3.5 kg. (diet of medium rigidity), therefore, it will take 1.5 months of daily work on yourself.

Step #3. go in for sports

Sport is a great motivation! For the most part, the psychological mood for weight loss is achieved through active physical exercise. Sign up for a trial session at the gym or start pumping the press at home. Go for a run in the nearest park, take daily walks around the house for 1 hour.

Other sports include swimming in the pool, dancing. Start doing hip-hop, salsa, twerk or whatever you want. The main thing is to find time for such activities.

After a certain period, you will notice how the muscles have tightened up, the extra pounds will melt before your eyes. Every day you will be more willing to lose weight, seeing undeniable results.

In cases where, due to lack of time, it is not possible to visit a fitness club or dance school, do workouts at home. Find lessons on the Internet in the desired direction, follow the step-by-step instructions.

In addition, download the program for counting steps and, as a result, calories on your phone. Go to work on foot to spend additional energy resources of the body.

Step number 4. Balance your diet

At this stage, you need to get used to feeling healthy and slender. Review the daily menu, exclude salty, spicy, fatty foods. Load up on fresh vegetables, make salads, season them with lemon juice or apple cider vinegar. Eat more seasonal fruits and berries, make milkshakes in a shaker with added proteins (no sugar).

Make up the diet in such a way that it contains fish and meat (beef, pork pulp, chicken, turkey, duck fillet). Cook the listed products in a double boiler, oven, slow cooker, on the grill. Once a week, eat a seafood cocktail (octopus, shrimp, squid, mussels, etc.).

You should not completely exclude bread from the menu, replace it with durum wheat bakery products, eat no more than 2 pieces a day. With regards to other flour-type sweets, they will have to be abandoned. Cookies, cakes, muffins, puffs - all this is strictly prohibited.

As can be understood from the above, the main task at this stage is to replace junk food with healthy food. Changes should take place gradually, without sudden jumps. Once you get used to eating right, feel free to go on a diet. You may not need a rigid methodology, a correct and balanced diet involves weight loss without compromising health.

Also, do not forget about the necessary daily fluid intake - at least 3 liters per day. At the same time, 2.4-2.6 liters should be allocated to clean filtered water, the rest - to freshly squeezed juices, green tea, natural fruit drinks, kefir.

Step number 5. Realistically assess your chances

At this stage, you need to decide whether you can clearly follow a dietary diet, taking into account lifestyle. In cases where, by the nature of your service, you are forced to travel on business trips, talk with partners in a restaurant, attend banquets, it is unlikely that you will be able to comply with the regime.

In addition, a violation of special nutrition can be provoked family life if you need to cook various goodies for the household. No matter how strange it sounds, but lack of money is another enemy of the diet. Proper food comes at a financial cost, so consider your own budget.

If you decide to go on a diet no matter what, choose a method that will be adapted to the rhythm of life. This can be five meals a day in small portions or, on the contrary, eating 2-3 times a day with snacks.

Before you start losing weight, keep a diary. Write down the menu for the week in it, calculate how much money you need. When the time comes, go to the store, buy groceries, start cooking.

By the time you go on a diet, the body will be ready for loads of varying complexity, this is an indisputable plus. Get out of the habit of eating in front of the TV or at the PC in advance, and you should also not dine in dim lights. These actions lead to overeating, as a result of which the stomach is stretched.

Step number 6. Stimulate yourself

Without an incentive, weight loss is impossible, this fact has been proven more than once by nutritionists. Find reasons why you can no longer be in your current weight class. Consider an effective method of motivation, which has been approved by women in most European countries.

First, remove clothes that are small for you from the closet. Terrorize yourself with exhausting fittings to understand for sure - it's time to lose weight. The same applies to shopping trips, where the light in the booths shows all the shortcomings.

After looking at less-than-perfect shots, find one that you're excited about. Print it out and hang it on the fridge. Every time you come to the kitchen, look at your own "I" and dream of returning to your old body again.

After partial self-destruction, start looking for a real stimulus. Climb the Internet, find stories of celebrities or ordinary people who were able to lose much more extra pounds than you plan. The impossible is possible, isn't it?

It is important to understand that you need to lose weight forever. For this reason, completely abandon mono-diets and miraculous pills that promise weight loss in three days. You should not live in cycles of "weight loss" - "weight gain", such manipulations only aggravate health.

TV screens and pages on the Internet are full of newfangled methods of losing weight, but everything is not so simple. You can not sit all your life on pills that suppress appetite, or eat portions of 100 grams. It is easy to tune in to losing weight if you have sufficient knowledge regarding psychological techniques. Believe in your own success, set realistic goals, exercise and stimulate yourself. Do not try to lose 5 kilograms in a week, strive to ensure that weight loss goes away gradually.

Video: how to tune in to lose weight

Instruction

First, clearly define the target you are approaching with . All of you probably know cases when you rapidly lost 10-20 kg for the sake of a movie role. In this case, it is quite easy for them to have a goal and the right psychological attitude. In your case, the goal may be a prestigious job, meeting a nice person that you are, or just the opportunity to wear beautiful, sexy things. Be sure to keep in mind that your goal must be realistic and feasible. Here is an example of the right one that will effectively help you tune in: “I will lose weight and be able to sunbathe on the beach and swim without embarrassment.” However, if you set yourself the task of losing weight and getting out, then most likely you will be disappointed, because. marriage has little to do with weight loss m.

Second, compare how important it is to you what you lose during the diet and what you get in return. If weight loss will help you in your career or make your life more diverse, then losing weight is undoubtedly worth it. But if you expect that your built figure will bring peace in the family or the respect of friends, then this is unlikely. So be sure to weigh all the "pluses" and "" and make a decision - is it worth it for you to lose weight.

The third point is to consider whether you can diet in connection with your image. If your work involves frequent trips, meetings with partners in cafes, banquets, then you most likely will not be able to follow a special diet. In this case, you will break loose, and this will bring another disappointment. The way out in this situation is to find a diet that you can follow in any case, as well as to give up frequent gatherings with friends in cafes and going to lunch with your parents.

The next step to effectively tune in to weight loss- Menu planning and meal planning. If you have chosen a certain diet, then buy all the products for it. And nothing more - do not create temptations for yourself! If you decide to limit calories - carefully study each package of products, count calories and write down your diet in a special notebook. In case you are going to simply limit yourself in food, determine in advance every day what and in what quantities you will eat for breakfast, lunch and dinner. And, of course, strictly adhere to the chosen mode.

note

If your fullness arose too abruptly or it is clearly excessive, you should start the diet with a visit to a nutritionist who, after an examination, will prescribe a diet himself.

Useful advice

Start walking to gym or dancing, it will not only help you burn calories and fat, but it will also help your skin stay firm. Find like-minded people among friends or on the Internet. Then you will always have someone to discuss the problem with, and who will help you restore the lost psychological attitude in case of a breakdown.

It does not mean at all that, for example, from Monday, you must sharply give up "harmful" food and torture yourself with exercises. First of all, imagine how you and your whole life will change when you reach the desired weight and shape. In order not to lose determination, you can talk about the new period in your life to a few of your most loyal friends - they will support you and slightly criticize, if anything.

You will need

The desire to build your life in such a way that it is saturated: after all, people often eat when there is nothing to do, when they are bored, there is a lot of free time, etc.

It happens that you get up in the morning, but you don’t have the strength, you don’t want to do anything. Apathy, the mood is gone, and all sorts of bad thoughts come into my head. You are trying to look into the future and see the light at the end of the tunnel, but it is not visible. Look out the window, but the sun does not please. What to do? This is what we will talk about in our article.

Finding the root of the problem

Why do people get depressed? Many will easily answer the question, arguing this with a lack of money, a quarrel with the second half, failures at work, or simply internal anxiety. But if you look at all this from above, these causes are just a consequence of one big problem.

People lose their meaning in life. In the race against time, we want to get ahead of him, to do a lot. But everything goes wrong. Because everyday life and the current pace of life, the desire for material enrichment overshadow spirituality. We forget why, what we live for, what we want. There is indifference, which drives into a depressive state. And only we ourselves are able to get out of it, you just need to be able to tune in to the positive.

Let's say stop!

Bad thoughts and anxiety are all in our head. You need to understand that it makes no sense to feel sorry for yourself and cry, nothing will change: the salary will not rise, the quarrel will not be resolved by itself, depression will not go away. First you need to put your thoughts in order. How to get all the bad things out of your head:

Figure out what's bothering you. Describe on paper your fears, the reasons and the solution to get rid of them.
Don't hide them deep in your mind. Even if you tune in to the positive, they will still break out.
Stop bad thoughts at the root, switching to good moments, think about children, about a wonderful event in life.
Do not whip up horror, you do not need to make an elephant out of a fly.
Find the positive in everything.

And remember that there is a way out of any situation. Positive thinking will save you from depression, and even then you can work on lifting your mood.

How to cheer yourself up?

The first step was positive thinking. It is important to always think about the good, remember only the bright good moments from life. Write them in a diary, reread, it improves the emotional state. So how do you get positive? Adviсe:

We need to appreciate what we are rich in. Look around, maybe it's not so bad. Living in peace, having a job, healthy relatives and close people is already a great happiness.
Believe in yourself and your strengths. You need to set a goal, break it down into small tasks, solve one after another, get closer to the dream, but never doubt.
Use affirmation exercises. These are short phrases. Thoughts expressed in a positive way, in a maximum of two sentences, are written in simple and understandable words for you. Only in first person. We speak constantly. For example, "I am always happy!". Negative particles are not recommended. With positive attitudes, we program ourselves for success.
We forget about the past. You can’t live on the failures that have occurred, they and envy must be left behind. Lesson learned and moving on.
Visualize. Another effective exercise. Draw your dream. You can make a wish card using pictures or make a personal horoscope. Schedule your life for a certain period of what you want to achieve. Thoughts are material, dreams come true.
Music will help to tune in to the positive. If bad thoughts creep into your head, turn on a rhythmic cheerful song, and they will immediately disappear.
Surround yourself with positive people. Don't associate with pessimists. Take criticism appropriately.
Always praise yourself for your successes. Celebrate every small victory with a gift.

These tips will help you stay positive. This general tips Let us now consider the issue in more detail. Agree, everyone knows the evil morning, when everything is annoying. I just want to scream. Let's talk about how to create a positive morning mood.

What is it - good morning?

To make the day a success, you need to tune in to the positive in the morning. How to do it? So, tips:

First you need to sleep well (7-8 hours), healthy sleep is the key to success.
You don't have to jump out of bed. Lie in bed for five minutes, stretch, sing your favorite song and get up on your right foot.
Do not stuff bumps in the dark. Open the curtains, open the window, breathe in a breath of fresh energy.
Turn on your favorite music.
Find a reason to be happy. It can be plans for the weekend, for example.
Do morning exercises. It will give vivacity, cheer up.
Drink a glass of water. Then take a shower.

After all this, go to the mirror and say affirmative phrases that will set you up for positive.

morning affirmations

How to set yourself up for positive and good luck for the whole day? Very simple. After throwing off the sleep shackles, you can begin the practical exercises. At first, this may seem stupid and you may not immediately notice the changes. But it works. And the more you put positive, positive emotions and energy into spoken words, the better results they will give.

You can make several affirmations, but repeat them every day, and you will notice how your life improves.

Phrase Examples

The main thing is that they come from the heart, so that you want to pronounce them. Think them over in advance, write on a sheet. So, you can say these words:

I am the most beautiful and happiest in the world!
I am a positive, lucky person!
I achieve all my goals!
I am healthy)!
I am the best specialist at work!
I can do everything!

Pick up those phrases that are right for you, say them, shout even and fix them with a radiant smile. And look how wings grow behind your back, you will want to fly and create.

Let's rip off the masks

And what does it say about the attitude to the positive in psychology? If you artificially put on a smile, ignore problems without solving them, nothing will change. Our thinking is determined by a set of psychological programs that form a positive attitude.

Therefore, everyday positive psychological attitudes create positive thinking, which will attract health, luck, success, while negative programs repel them. Everything that surrounds us is the result of our perception, attitude to life, therefore, first you need to start changing yourself, your thinking, work with the subconscious, because it is there that our thoughts are formed. Let's take a look at one technique as an example.

"Change Your Life in 21 Days"

Its author is clergyman Will Bowen. Studying the psychology of people, he came to the conclusion that our thought process depends on what we say, how, and then affects our emotional state and actions.

An amazing method has tremendous effectiveness. Those who wished had to put a simple purple bracelet on their hand and wear it for 21 days on one hand. But one condition had to be met: not to discuss anyone, not to get angry, not to gossip and not complain about fate. If the rule was violated, the jewelry was worn on another wrist, and the countdown began anew.

The lucky ones who reached the end of the experiment changed beyond recognition. The bottom line is that by putting on a bracelet, you obviously program yourself for the positive, you begin to think well of people. It includes self-control, control over thoughts, speech. Self-improvement takes place, new hidden facets of thinking and possibilities open up. We must learn to live positively.

And now let's share little female tricks

A happy person glows from the inside, he succeeds in everything. What do you advise women to be in a positive mood? There are some good recommendations. So:

Smile. It should start the morning. Smile to your kids, husband. And the mood will immediately rise.
Take advantage of everything. No matter how the situation turns out, look at it from the other side.
Pamper yourself. Visit beauty salons, buy yourself gifts.
Movement is life. Do what you love, go to the pool, fitness, for example. It distracts from problems, cheers up.
Don't procrastinate. Your needs and desires must be met immediately.

By following these simple tips, you can tune in to the positive. The main thing is to drive bad thoughts away from yourself. And, of course, use the affirmation method and apply autogenic training (positive attitudes) in the morning and before bed.

There is so much negativity in the world, you need to try to protect yourself from it to the maximum:

Do not watch negative TV programs and horror films. All bad information settles in the subconscious, which can significantly affect our lives.
Try to avoid stressful situations. They have a detrimental effect on our psyche and perception of life.
Train your brain. Improve yourself, develop your memory. Firstly, it will help in making any decision, and secondly, when the head is busy with the thought process, there is no time left for negative thoughts.
Plan. Set goals for yourself and achieve them. Thus, you will look for ways and incentives to achieve them and at the same time get rid of fears and insecurities. When a person clearly knows what he wants, life immediately fills with meaning, changes in better side and sometimes completely, beyond recognition.

These recommendations only at first glance seem complicated. You just need to work hard, because if you sit back, grace will not fall from heaven. Only by working on yourself, you can achieve success. We managed to tune in to the positive, but what to do next?

Get started!

A positive mood will help change your life, find new ways to solve problems. The main thing is to do everything with pleasure, with desire. Enjoy life, help others, experience positive emotions from this. Smile, take care of your family and friends, do not wait for gratitude. Do it selflessly.

After you managed to tune in to the positive, learn to stay in this state always, and believe me, your life will change for the better.

Depositphotos/ferto

What girl does not dream of a beautiful figure? But with each passing year, it becomes more and more difficult to lose excess, and motivation to lose weight in the daily rhythm of life is completely absent. But this is the main guarantee of success in obtaining the desired forms.

A few holidays, vacations and going back to diet and training in the gym is almost impossible. But by setting a clearly formulated goal, you will have the opportunity to achieve the main thing - performance.

Let's figure it out how to mentally prepare for weight loss and, of course, how to turn the desired into the obvious.

Sports lifestyle

Initially, you must realize that any diet will not give a significant result if proper nutrition will not be combined with physical activity. Moreover, when the sport takes a worthy niche in your life, you will be able to maintain the achieved parameters. For the lazy, it is better to sign up for a fitness or gym, where you can work out with an individual trainer. Those who can regularly exercise on their own at home can choose any available training program. For example, purchase a pair of fitness bands that increase the load during exercise. Such a device is not expensive at all, but the effect will be much higher than with conventional exercises.

Training should be fun. To do this, you can choose a beautiful tracksuit and even if it emphasizes not yet ideal forms, you will feel confident. Firstly, branded suits have increased elasticity and wear-resistant material that is subject to frequent washing, and secondly, it is resistant to odors.

Remember, you must have a goal! Therefore, when visiting a gym, fitness club or swimming pool, you must determine your personal motivation to lose weight.

Ask yourself a specific question: “What results do I expect from training?” Answers with fuzzy wording will not work. If you want to stimulate the growth of muscle mass, this means that your plans are to develop biceps and create elastic cubes on the press. But, if you lose weight, then indicate the number of kilograms you need to lose.

There is no need to exaggerate your capabilities, because. this can be the opposite of demotivation for sports. Not having achieved the intended result, you will certainly get a portion of disappointment and stop physical activity. Realistically evaluate your capabilities and, based on this, determine the optimal figure.

How to set yourself up for weight loss psychologically?

Motivation for weight loss is a precious resource that comes from habit. Very often we have to do what we do not like, but we realize that it is right. If you do not stop and continue to work in this direction, then over time the unusual becomes familiar. And what was the most uncomfortable before, from this you begin to get the most pleasure in the future.

Beginners training from scratch or those who decide to continue the path of improvement after a break, you need to decide which sport is more to your liking.

For some, monotonous exercises in the gym may seem boring, but if you resort to the services of a trainer, he will definitely dilute the sessions with new exercises. If the gym does not attract you, visit a fitness club, Pilates, yoga, a swimming pool, especially since a trial lesson in many establishments is free. Try everything and make a conscious stop.

It is not bad to combine physical activity with pleasant sensations of relaxation - this is a kind of bonus for the work done. Many people visit infrared or Finnish saunas after an active load. Remember that all services must be provided by one establishment.

Become a fan healthy lifestyle life, and mental attitude towards weight loss will help support a like-minded person. Involve a friend, mother, or daughter in class.

And do not forget that the laziest will need a strict instructor who controls the correct execution of each movement. If you are not able to become demanding of yourself - shift this task onto someone else's shoulders.

The key to successful training: 3 basic rules

Formulate a decision

Any physical activity can not only bring the body into good shape, but also improve many vital systems of the body. Regular exercise helps to strengthen muscle mass, meaning not only the biceps, but also the heart, pressure normalizes over time, and the level of bad cholesterol in the blood decreases.

Training helps to strengthen bone tissue and interosseous joints. Over time, you will feel relief from symptoms such as obsessive lower back or back pain. Loads help in the prevention of diseases of the spine.

During physical activities, stress is reduced, it becomes possible to relax for those whose work is associated with mental stress. The release of endorphins in the body during exercise improves mood. Thus, a feeling of self-love is formed, and, accordingly, an increase in self-esteem.

Excess weight is always accompanied by many diseases. Over time, becoming chronic. It is sports activities that are the prevention of such serious diseases as diabetes mellitus or disorders in the work of the heart.

Information from the medical report should be a powerful motivating factor to continue training.

Define and visualize the goal

One decision to lose weight will not be enough. It is important to determine a personal goal from sports activities.

Such a wording of the answer as “to become slimmer” is not effective. Outline the motivation with more precise parameters, for example, the desired waist, hips, etc. Specify for yourself the weight you want to achieve, for example, lose 7 kilograms.

Set up for weight loss goal visualization will help. Make a wish board, reinforce your desire in a beautiful way and think about how you would like the end result to look like. Are you lonely and dreaming of a prince? So add a handsome man next to you on the wish board. To many this will seem ridiculous, but on a subconscious level, visual motivation is very effective.

Confidence in your strength

It is this stage that is the most difficult for those who have tried to lose weight more than once, but all attempts have been in vain.

It is necessary to realize that anyone can achieve changes in their body, but only through hard work on themselves.

Get rid of the accumulated negativity “I won’t succeed”, “I’m not that strong”, etc. This blocking system works more than motivation. Moreover, getting rid of it is more difficult than getting rid of excess weight. For each “I can’t”, you should have a clear answer “I will succeed”, “I will achieve what I want”. At the moment of surging negativity, remember the pleasant moments in your life when you were praised or you achieved any results, no matter in what area. A positive life experience will help to resist the surging negativity.

Psychology of weight loss

It is sometimes very difficult to regain former forms. The protracted holidays make it impossible to tune in to the right rhythm of life. Making a wish board by sticking a photo of a girl with model parameters on it is not enough.

How to set yourself up for weight loss? Each organism is a unique system of vital activity, therefore the approach must be individual. Psychologists have identified several methods that describe the main algorithms for implementing their plans.

Cognitive Therapy by Judith Beck

This therapeutic method is based on planning and full control of your steps. The author of the methodology, Judith Beck, recommends making lists on paper and describing goals.

Future plans. Initially, you will need to make a list of actions that cannot be performed in this moment. It will be possible to fulfill these points only after losing weight, for example, buying a little black dress or getting pregnant. This paper should always be in sight - put it in the hallway near the keys or in your purse. Before each meal, you need to read the "wish list" - this will subdue the appetite, and the portion eaten will become smaller.
Execution time. It is recommended to decide not only on the goal, but also to limit it to the time frame for execution. For example, it might sound like “lose 3 kg in 1 month” or “lose 5 cm in the waist before your birthday.”
Ways to achieve. Detailed description how you plan to achieve results. To do this, designate the number of trips to training per week or per month, determine the level of calories allowed for daily consumption.
Plan and achieve. You should not choose many goals, it will be enough to identify one or two of the most basic ones. Then you can raise the bar of desires. Get a notebook and divide it into two parts. One will be called "Plans", the other "Results". Weekly write down in the column "results" all the successes achieved.

Methodology of Dr. Kovalkov

Russian nutritionist Alexei Kovalkov, who developed a stressful weight loss technique, claims that his method of losing weight is suitable both for those who have forgotten how to take care of themselves, and for fashionistas with magnificent forms.

First of all, it is recommended to come to an appointment with a nutritionist and be examined. An experienced specialist will be able to explain in an accessible way the consequences of excess weight, which negatively affects the vital systems of the body. And also the doctor will describe the diet that is right for you.
The main motivation is the realization that losing weight is necessary not only for gaining beauty, but also for personal health, which is probably shaken by extra pounds.

Weight loss motivation appears only when you know for sure that you will receive a prize. To achieve it, you need to develop a good habit!