Why does motivation go through the roof at the beginning of the weight loss process, and then they disappear somewhere? What can discourage and who can be the best motivation? Many who want to lose weight are interested in these questions. In this article we will look at the reasons that prevent you from starting a new, "harmonious" life.
It is a clear fact that a person, regardless of gender and age, is not indifferent to his appearance and the appearance of others. One of the most interesting things to do is to watch an attractive person, amazing about his character and lifestyle. Our own appearance also comes under our close attention. We are trying to understand our choices and, perhaps, hide something - from ourselves and others.
All our lives we work on our own image - you can imagine how important the impression we make is to us! This is especially true for women.
The paradox is that external attractiveness is often more important than health concerns.
Man is a social person. Therefore, it is important to consider the role of appearance as a very strong motivating factor. But the question arises: why, then, do people who are overweight often lack this factor to create the image that one needs so much, since ancient times?
What is motivation
The term "motivation" is derived from the word "motive" (Latin movere - 'to set in motion, to push'). Motivation is a set of internal, but also external forces that encourage some kind of action. Needs and feelings are the main motivation factors. Hunger, sexual desire, thirst and insecurity are always accompanied by feelings.
Emotions are a psychological factor. For example, positive emotions indicate a satisfied need, while negative emotions indicate an unsatisfied need. Because of women's heightened emotionality, they often experience strong emotional stress.
The experience of an unmet need creates discomfort, and leads to a desire to end it. 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 multi-motivated, that is, that it is influenced at the same time by different reasons that may conflict with each other. This is where the problems begin.
Lack of motivation factors
- Lack of knowledge. First, ignore the psychological reasons for being overweight. Although it should be noted that more and more, nutritionists and dietician clients themselves are talking about the possible causes of overeating.
- Lack of support, even if you only want the best. That's why they might think that everything is fine with you anyway. If you cannot find support in your environment, you can contact a psychologist.
- The possible unscrupulousness of specialists and focus only on quickly obtained results that are traumatic for both health and psyche. They do not teach how to maintain the results obtained, what to do if a relapse occurs.
- Persistent failure and relapse (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 short programs are chosen. An example of such a choice is the goal of "losing weight by summer".
These factors have a negative impact on motivation when you lose weight and result in the inability to tackle the problem on your own. A person goes to lose weight through certain stages: at the beginning of a weight loss marathon, after group euphoria, he strictly follows the recommendations, and then the enthusiasm disappears. It seems apathy, protest often, and then break down.
Food addiction
Almost everyone who is overweight has a food addiction. This conclusion suggests itself because of the connection between fitness and behavior. That is, a person who does not have an addiction will change their behavior when their health deteriorates.
If 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, many physiological problems (illness, lack of energy, bad skin and hair condition) and psychological ones (low self-esteem, shame, guilt, constant anxiety, depression, chronic depression) appear, but the person i. there is 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 muffle the emotions and feelings that arise in the race in a circle: diet - breakdown - guilt - diet. Food relaxes, improves mood and even relieves pain.
The child's psyche develops on the basis of a "pair relationship": mother - child, breast - milk, mouth - stomach, care - support. Food satisfies an infant's important desires from the beginning of its life.
For him, delicious food is an ideal mother. A mother who understands and accepts anyone or anything. It is important to remember that food is not only physiologically important for a person, but also psychologically. Psychological balance is a powerful regulator. This is why it is so difficult and time-consuming to work with excess weight and food addictions, with failure, difficulties and relapses.
Reasons for low motivation
In the process of working with excess weight, a person is influenced by multipolar motives at the same time: on the one hand, the fear of losing an ideal image and criticism from society, and on the other, fear of losing a powerful tool tomaintaining emotions. balance.
The feelings and emotions that throw people who lose weight 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 emotions and feelings.
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 figure out where demotivating factors come from.
- Tiredness. This is a loss of strength after long work. But this need requires sleep and rest, not food. However, in addition to physical fatigue, psychological fatigue may also appear when repressed emotions take up too much energy. Because of an inability or unwillingness to search for other tools of self-control, people tire of grasping for food. The idea of always overcoming oneself for the sake of something or someone is accompanied by the inability to replenish resources with rest. How to solve a problem? Take a walk in the fresh air, think, read a book, plan to go to bed early, take a magnesium bath.
- Boredom. Do you know that lingering too long can lead to chronic fatigue and boredom? With life losing meaning and meaninglessness like what is happening, there is no point talking about motivation to lose weight. melancholy, despair, emptiness. . . Strong and complex emotions cause discomfort, and in the case of food addiction, only food helps to cope. How to solve a problem? Find something to do that fuels your passion! When was the last time you drew? Did you pick up a new book? Have you tried cooking a new dish?
- Fear of hunger. Genetically and historically, the fear of hunger triggers an 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 certainly reduce the motivation. How to solve a problem? Don't forget to drink water! Eat slowly, without being distracted by gadgets and conversation. The salad plate should be deep - a bowl is suitable. The size of a flat plate should not exceed two palms. Remember the principle of balance - the right combination of proteins, fats and carbohydrates helps to satisfy hunger for at least 3-4 hours.
Cheat sheet on macronutrient and water intake:- protein - 1 g per 1 kg of weight;
- fats - 1 g per 1 kg of weight;
- carbohydrates - 3-4 g per 1 kg of weight. Do not forget about fiber! The norm is 20-30 g per day;
- water - 30-35 ml per 1 kg of weight.
- Shame and guilt. These are the two strongest emotions. Weight loss is usually a process with ups and downs, breakdowns and setbacks. And every time a relapse occurs, a person feels shame and guilt for their weakness. And in order to punish himself for this offense, he goes on a strict diet, which leads to another breakdown. And so on in a circle.
I eat, which means I am there. A passionate desire to feel active is one of the reasons for overeating. A society where material values are the measure of social success results in a range of negative emotions, not working through which you will not be able to increase your motivation.
How to set goals correctly to increase motivation
Therefore, negative emotions interfere with weight loss. In other words, the consciousness is overloaded with experiences that take the energy so necessary to mobilize the strength to lose weight. And the range of these feelings is amazing: from finding yourself to fighting loneliness.
It turns out that there is a desire to lose weight, but the motivation goes quickly. The truth is that the people who dream of losing weight ignore issues that are really important to them and, when forming motivation, they are only guided by secondary desires, super debts.
Many girls really want to lose weight, trying again and again to force themselves to do it, but at the same time they remain overweight, after trying 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 key to increasing your motivation to lose weight is having a clear vision and planning for that "something". Goal setting training is based on this secret, which teaches you, in essence, "to make wishes correctly. "It is difficult to lose weight if you do not understand in detail what slimming will bring you. It's not easy for a girl to turn down another piece of candy if she doesn't remember the swimsuit she'll be parading along that beach and getting noticed. No principles of rational nutrition will help you lose weight without exciting fantasies about yourself and how you feel in a slim body, in different clothes, in different life situations.
The swimsuit is not the only motivation. Overweight people experience serious stress on their bodies. The consequences of fatty tissue deposition and muscle tissue deficiency are early aging, metabolic syndrome, cardiovascular diseases, disruption of detoxification processes. . . This is not a complete list of the consequences of being overweight.
It is better to forget the abstract words that never once helped you reach a compromise - "I will lose weight, I will be more confident, healthier and more beautiful" - and start thinking about those joyful moments that await you.
A properly set goal is the best motivation to lose weight.
A list of the ground rules for goal setting:
- Your goals (in our case, these are ideas about being slim) should be composed in small plots (stories, scripts, histories, essays - whatever you like) with you in the leading role, where you describe in detail thesituation in which you are. will be 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 within this situation (how you came, sat down, turned your head, moved your eyes, etc. ) and most importantly - a description of your feelings and emotions (how you feel your body, how happy you are, proud of yourself, how confident you are). As a result of this design, the fantasy receives the energy of the emotions and the desire for happiness - and it will guide you, even if you are not fully aware of it.
- Important: in your goals, describe what you will get together, what you will be, and not what you will get rid of! And all this in the present tense, as if it had already happened. You can not write for your own purposes about folds gone, swelling, shortness of breath! Describe slender legs, graceful ankles, thin waist and easy breathing. Our unconscious girl, our inner girl, can no longer see what is not there. You only need to think wishful - then the unconscious will perceive these images as a fait accompli and your body will lose extra pounds.
- 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, leisure, health, self-realization. Everyone has their own list. After all, you need to get together 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, strangely enough, it can be planned in the form of such pleasant situations related to being thin. Remember that achieving your goals should bring you true joy, not profit, so that your inner child will respect and support them. You dream and write goals for him.
- Each of your goals should have a time and space framework so that you can say to yourself at a certain time: "Oh! It's done! I motivate myself. I'm losing weight".
- And for definite goals to come, they must be realistic and depend only on you. For example, you can't plan for someone to fall in love with you, but you can accept it and describe your confidence, joy, pride and respect to yourself in some important situation, and your mood will do the trick. . .
- Your goals should be immediate and short-term, and distant and long-term. You will have to distribute them over the entire period of weight loss so that, as they come true gradually, they "warm" you and motivate you to achieve new achievements. You must be proud of yourself, praise yourself and reward yourself for every goal that comes true. Don't forget to update your "happy plans" as they progress. There is only one condition: the reward should not be in the form of a sweet bun or a burger. What do you like? A new dress, going to the theatre, meeting friends? There must always be at least seven goals. When the targets run out, the weight will stop.
- You are on the right track if, when you meditate, think and write goals, you feel joyful excitement, impatience and itching in your fingers: "Oh, I wish I could hurry! "Oh, how much i want this! How wonderful it will be! "You can "test" an already completed goal by mentally holding it and weighing it on one hand, and putting your favorite product on the other. Imagine its smell, its taste. . . What is more important? If the product is still better, your goal may be unfinished or not entirely accurate.
Goals are a powerful driving force in your exercise journey. They will work somewhere in the depths of consciousness, showing the right direction.
What to do - step by step plan
This article is not a guide or a guide to action. It may force you to start analyzing the possible reasons for your decreased motivation. As practice shows, there are far fewer motivational incentives for working with excess weight than there is for disincentives, so the latter must be carefully worked out.
- Determine the relevance of the goal: do you really want to lose weight?
- Remember the importance of a balanced diet. A lack of vitamin D, chromium, B vitamins and total fats in the diet leads to an increased appetite.
- Seek professional help. If you are sure that you want to lose weight and that it is relevant today, it is better to seek help from a psychologist or psychotherapist, since it is often difficult to tackle the problem on your own becauseon internal resistance.
And before you start to implement the information received, we will give you the main advice: do not fight with tricky fat, force yourself to lose weight. It is important to build friendships and partnerships with your own body. You are the most valuable motivator.