These recommendations will also allow not to gain weight again.
Weight excess weight does not affect the appearance, but also life-preparation. The body weight is already caused by cardiovascular complications, 2 types of diabetes, the problems of the musaloshelet system and mental disorders.
- Obesity, endometrial cancer (is one of the main risk criteria for the development of the uterus body inner mucus.
- In women who are saved from menopause, additional pounds, breast cancer, as well as the high probability of collecting cancer.
- Excessive weight, especially in men, is one of the reasons for the development of esophagus and kidney cancer or pancreas adenocarsinom.
- Against the background of alcoholic oil disease, obesity can cause this body cancer, as well as neoplasms in the gallbladder.
- The same studies associate the obtaining the obesity of more than one myeloma (excess spread of plasma cells).
However, the connection between overweight and cancer is ink and multi-terrorist. The mechanisms, hormonal background, chronic inflammation, insulin resistance and other factors include fluctuations in the monitoring of the monetary oncology. Given all of the listed risks, you should no longer be able to lift your life, not just with fashion tendency.
"Losing is the desire to do not only make changes in food habits and lifestyle and lifestyle, but also a desire to improve their health and respond to psychological stability, or a more attractive look or professional standards for others.
Both men and women are interested in losing weight. The difference is that these dreams are often generally accepted to beauty standards and men - in the health status.
- Whose saying, there are more than 18 years and more than 18 years old, they suffer from more than 650 million of them.
- The main factor of success is the main factor of success in the road to lose weight.
- According to various estimates, from 95% to 95% of people who are trying to lose weight during the year.
Thus, we approached the issue of factors. They are divided into external and internal motifers.
They continue to go outside and associate with our appearance, social environment, recognition and other aspects of life.
- Improvement of the appearance. One of the most common foreign stimuli for weight loss. People often want to look more attractive, harmonious and appropriate. It can be with the desire to like in the mirror, wear your favorite clothes, feel more confident and attractive in the eyes of others.
- Social recognition.He also plays an important role in the motivation to lose weight. People often want to receive satisfaction and support from their social environment - families, friends and colleagues.
- Conformity to social standards.Often, people feel pressure from social networks that promote society, media and gentle people. It is an incentive to start diet and classes in the hall.
- Professional requirements.Models, actors, athletes and other public persons must meet certain figure standards. In such cases, professional requirements may be a strong external stimulus to lose weight.
Although foreign incentives play an important role in motivation to lose weight, the internal motivation based on individual values and beliefs is more effective and stable.
This diversity provides a person with the necessary will and perseverance to eliminate the difficulty and achieve its goals. What can encourage a person to lose weight?
- Improvement of health condition.Weight and obesity are risk factors for the development of many serious diseases. Weight losses can significantly improve the health condition up to several kilograms, reduce the risk of developing these diseases and extending the life.
- Improving the quality of life.Excessive weight restricts physical activity, cause fatigue and anxiety, as well as the development of psychological problems such as depression and anxiety. Weight loss can improve the quality of life, increase energy, improve its sleep and increase itself.
- Improving good welfare. A person thrown from additional pounds, shortness of breath, sweating, joint pain and back, such as pain and back.
- Self-developing.A complete person is not attractive at all but ashamed of his body and can avoid communication with other people. Weight reduction helps to increase itself, gain self-fit and start treating your body with love and respect.
- Achieve personal goals.Loss for some people is associated with achieving certain personal goals, as the ability to wear your favorite clothes, make a certain sport or feel more comfortable in your body.
It is important to note that the internal motivation is unique to individual and every person. When setting targets to reduce weight, you need to take into account your personal values, your needs and wishes to choose the most effective motives to achieve the desired result.
Both domestic and external motivation are the main element that determines the ability of a person's weight loss process and goals. But the weight is always easier to work hard and work hard to get rid of mass. Therefore, you need to properly define the targets and create a rewards system.
- Set the goals.I should have a flexible, concrete and to achieve, more details in the article). For example, instead of an indefinite target, it is better to set a goal to "reduce weight 5 kg within two months. "
- Set priorities.What do you want to get: Tomorrow morning a few pieces of cake or -500 grams tonight? Goals and priorities can be viewed. For this, many use motivation cards - they are hanging in a picture of a beautiful figure.
- Set up an action plan.This should include special steps that should be seen to increase the dietary change, motor activity and achieve targets as you generally adjust the lifestyle.
The action plan must be real and it is important to take into account the individual characteristics of a person, lifestyle, habits and advantages.
The work published in the magazine, on average, on average, in average, he lost 20% more weight than those who do not invest. Support from your loved ones increases the chances of successful weight loss, 30%.
When creating goals and plans, you will encounter various obstacles like hunger, fatigue, stress, social pressure and others in a weight loss process. It is important to be ready for these obstacles and to have strategies to remove them.
Hunger
- In order to maintain a stable level of glucose levels in the blood and prevent the feeling of hunger, it is recommended to eat in small parts every three or four hours.
- While choosing food products, those who are rich in protein, fiber and complex carbohydrates must be given preferred. These include vegetables, fruits, all grain products, low-protection of meat and fish.
- Sometimes the feeling of hunger is stems from a fairly liquid in the body. You have to drink enough water during the day to protect hydration.
- Do not throw food food, because it can cause a strong feeling of hunger and the result of extreme nutrition.
Fatigue
- It is necessary to dedicate the body to at least seven hours a day for the full recovery and sufficient energy load.
- Regular physical activity helps to improve even moderate, sleep quality and increase energy levels.
- Avoid stressful situations, because it causes fatigue and emotional burning. Identify the methods of relaxation and tension such as walking in yoga, meditation or fresh air.
- Provide your body with the necessary vitamins and minerals to protect energy.
Emphasis
- Indeed, determine the reason for stress and try to overcome these factors or find effective ways to work with them.
- Apply to relaxation techniques such as deep breathing, meditation or yoga.
- Remember to take time for a hobby that helps you enjoy and distract you from the problems.
- If you can't cope with stress yourself, it is recommended to ask for help from a qualified psychologist or psychotherapist.
Social pressure
- Share your plans to lose weight with friends and family so they can support you.
- Feel free to refuse food that does not suit your energy plan.
- Communicate with people who make a healthy lifestyle and weight gain.
- Learn to say "No" to people trying to eat harmful food.
To avoid breaking, write what you eat to manage your diet and to identify problematic problems. Don't try to lose weight very quickly. Install the winning targets and gradually move towards them.
We have already mentioned that there is external and internal motivation. Now we will analyze what each type and negativity are.
External motivation
It is based on the desire to achieve certain foreign targets such as to receive the consent of others, to meet social standards or to "get into your favorite clothes" or "attractive on the beach".
Pros:
- It can be a good impulse to lose weight;
- When the results are not yet visible, it can protect the motivation in the initial stages.
Cons:
- Unstable and external pressure weakens or can disappear quickly when the target achieves;
- If the weight loss process does not match slowly or expectations, can cause frustration and splitting;
- It can cause dependence on others' opinions and can cause a person's identity loss.
External motivation is effective in the initial stages, but as a rule, it is not enough to achieve results for a long time. Therefore, the most suitable for those who want to throw a few kilograms.
Interior motivation
It is based on the implementation of health, health and the need to change the life style to improve the quality of life.
Pros:
- stable and continued and continued in the entire period to lose weight;
- helps to overcome difficulties and do not give up when barriers arise;
- After achieving a goal, it helps to form healthy habits and lifesties protected.
Cons:
- requires time and awareness for formation;
- Protecting can be more difficult to protect when there is no result in the initial stages.
This motivation is a stronger factor in success in its external loss. People with high internal motivation are more weight loss and protect the results that are longer than people with high external motivation. In addition, internal motivation is associated with the level of satisfaction with the level of life and psychological wells in people who want to reduce weight loss.
Setting up smart fibers
Smart goals are an impressive tool that helps you lose weight and ensure the process of achieving more. Shortened smart deciphers as follows.
- Special (Special) - The goal should be clearly formed and not in uncertain formulas. An example above is not to "lose weight", but reduced the weight 5 kg. "
- Size (measurable) - assessing the achievement of purpose (weight reduction in two months) should be possible concrete criteria.
- Family (achievable) - The goal should be a realist and should be in line with your capabilities. "Lose 30 kg in a month, but 2 kg lost in the month. There are 24 kg per month.
- Relevant (relevant) - The goal must meet your values and needs. If you lose weight to be "like this model", your motivation will be evaporated quickly.
- Time borders (limited in time) - The goal should be a certain achievement time. This helps to focus on the task and subsequently not postpone the application.
To put a smart price to lose weight, determine your last target. How many kilograms do you want to reset? How much? Always divide a large target in a few small ones. Thus, it will be easier to watch progress and protect the motivation. Set certain conditions to achieve each small goal. Type your intelligent center in paper or electronic form, review your goals regularly and adjust them when needed.
The weight loss process is often coordinated with difficulty and difficulties, it is also not easy to overcome alone. The supported atmosphere, created by the help of friends, family and profession coach, plays a key role in achieving results and protects the motivation along the way to a healthy lifestyle.
In 2007, the results of the study showed that the incidence can be "infected" in social networks. However, the same effect can work in the opposite direction: the support and motivation of friends and family can help reduce weight.
Family is one of the most important sources of support for a person trying to reduce weight. It is important that relatives are not only emotional, but also practical. For example, healthy foods can help to cook together, and to prevent situations that can cause a crash together, a joint walk or sports plan.
Friends can also be a source of motivation, inspiration and support. Comrades, who share your goals, will become excellent partners in training, help to cope with stress and share their advice on a healthy lifestyle.
A professional coach has the knowledge and experience to develop an individual training and nutrition program, taking into account your features and goals. It will help you to properly perform the exercises, select optimal load, as well as to encourage and support you to achieve the desired result.
Share your plans to attract others during weight loss, reduce weight in social networks and friends. Explain what is needed and ask your loved ones to support you. Join groups or contact the other losing in the forums - so you will support each other.
Keeping daily is not just a fashion trend. Its effectiveness is confirmed not only with numerous research. It is enough to correct everything you eat and drink and show the type and duration of physical activity you eat.
For comfort, you can use special applications for smartphones that automatically calculate the content of calories and proteins, oils and carbohydrates in the diet.
Protecting a diet and training gives a number of advantages, you can emphasize among them:
- Information about their diet: The notes help you to see which products in the diet have preferred and "hidden" calories.
- Calorie Content Control: Allows you to calculate accurately in accordance with targets to calculate the number of calories consumed daily and reduce or maintain weight.
- Analysis of food habits: Using articles, large amounts of sweet or oil, using excessive warm or oil, use feeding, and take measures to change them during feeding.
- Monitoring of Physical Activity: Allows you to monitor progress in daily physical activity, manage training and effectiveness.
- Motivation and responsibility: Keeping daily, increases awareness and responsibility for nutrition and physical activity that helps achieve their goals.
It is recommended to follow the following rules to achieve maximum efficiency:
- Write everything you eat and drink, including the smallest snacks and drinks.
- Indicate the exact amount of food consumed (weight, volume).
- Describe the method of cooking.
- Edit the time to eat.
- Write the type, term and intensity of physical activity.
- Analyze your notes, identify patterns and draw conclusions.
It is not something that comes to lose weight and is not the leaves. This is a will or not self-contained, but the result is the result of small and consistent steps that become a habit.