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 interest many people who want to lose weight. In this article, we will look at 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 others is an obvious fact. One of the most interesting things to do is stare at an attractive person, fantasize about their personality and lifestyle. Our own appearance is also under our close attention. We are trying to understand our desires and, perhaps, hide something - both from ourselves and from others.
Throughout life we work on our own image - you can imagine how important the move we make is to us! This is especially true for women.
The paradox is that external attractiveness is often more important than health.
Man is a social being. Therefore, it is important to consider the role of appearance as a very strong motivational factor. But the question arises: why do overweight people so often lack this element to create the very image that a person needs so much, since ancient times?
What is motivation?
The term "motivation" is derived from the word "motive" (Latin movere - "to set in motion, push"). Motivation is a set of not only internal, but also external forces that encourage some kind of activity. There are needs and feelings that arethe main motivational factors Hunger, libido, thirst and insecurity always come with emotions.
Emotions are a psychological factor. For example, positive emotions indicate a satisfied need, while negative emotions indicate an unmet need. Due to the higher emotionality of women, they are the ones who often experience a lot of mental stress.
The experience of an unfulfilled need causes discomfort and a desire arises to eliminate it. For example, if a woman is unhappy with her weight, she wants to get rid of this defect, and that seems to be more than enough motivation to achieve the goal.
So why are there problems with this drive? How to find motivation to lose weight? It is important to understand that human action is multimotivated, that is, it is simultaneously influenced by different motives that may be in conflict with each other. This is where the problems begin.
Aspects of lack of motivation
- Lack of knowledge. First of all, ignore the psychological causes of overweight. However, it should be noted that clients of nutritionists and nutritionists themselves are increasingly talking about the possible causes of overeating.
- Lack of support, even if your loved ones only wish you the best. This is why they think you are fine anyway. If you do not find support in your environment, you can consult a psychologist.
- The lack of conscience of would-be professionals and focus only on quick results that are traumatic for both health and soul. They do not teach how to maintain the results obtained, what to do if a relapse occurs.
- Constant failure and relapses (which require professional support when working with an eating disorder) reduce motivation and mood.
- Slow weight loss with the right comprehensive approach, resulting in the selection of short programs. An example of such a choice is the goal to "lose weight before the summer".
These factors negatively affect motivation when losing weight and lead to an inability to tackle the problem on your own. A person who loses weight goes through certain stages: at the beginning of a weight loss marathon, following the euphoria of a group, he strictly follows the recommendations, and then the enthusiasm disappears. Apathy appears, often protests, followed by failure.
Food addiction
Almost every person who is overweight has a food addiction. This result suggests itself because of the connection between well-being and behavior. That is, a person who does not have any 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. Being overweight brings a lot of physiological problems (illness, lack of energy, poor skin and hair condition) and psychological problems (low self-esteem, shame, guilt, constant anxiety, depression, chronic depression), but the person is in no rush to change anything. then he continues to eat too much, that is, we are talking about food addiction.
Day after day, food is used, among other things, as an anti-depressant and sedative to numb 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 soul develops on the basis of "couple relationships": mother - child, breast - milk, mouth - stomach, care - support. Food fulfills the important wishes of infants from the beginning of their lives.
For him, delicious food is an ideal mother. A mother who understands and accepts 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 much time to work with overweight and food addiction, with breakdowns, setbacks and relapses.
Reasons for low motivation
In the process of working with overweight, a person is simultaneously affected by multipolar motivations: on the one hand, the fear of losing an ideal image and condemnation from society, and on the other hand, the fear of losing a powerful tool for maintaining emotional balance.
Emotions and feelings that throw people off balance are quite serious situations. Most common: Shame, guilt, fear, anxiety, helplessness, despair, sadness, boredom, fatigue. Every day we experience many different emotions and feelings.
Let's consider some of them in detail in order to understand the depth of the problem, and next time when motivation decreases, do not rush to condemn yourself. Try to figure out where the triggers are coming from.
- Fatigue. 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 can also occur when repressed emotions take up too much energy. The inability or unwillingness to look for other tools to self-regulate leads tired people to reach for food. The idea of constantly beating yourself up over someone or something is combined with an inability to replenish resources through rest. How to solve problems? Go for a walk in the fresh air, meditate, read a book, plan to go to bed early, take a magnesium bath.
- Boredom. Do you know that the feeling of waiting too long leads to burnout and chronic boredom? With the loss of purpose in life and the seeming meaninglessness of what is happening, it is pointless to talk 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 problems? Find something to do that ignites your passion! When was the last time you drew? Have you got a new book? Have you tried cooking a new dish?
- Fear of hunger. Genetically and historically, the fear of starvation increases appetite. As a result, a huge number of people eat much more than their stomach capacity allows. A festive table or cupboards and a fridge full of food will definitely reduce motivation. How to solve problems? 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. Remember the principle of balance - the right combination of proteins, fats and carbohydrates helps to satisfy hunger for at least 3-4 hours.
Nutrient 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 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 a process usually with ups and downs, breakdowns and setbacks. And every time a relapse occurs, a person experiences shame and guilt for their weakness. And to punish himself for this offense, he goes on a strict diet, which in turn leads to breakdown. And so on in a circle.
I eat, which means I exist. A passionate desire to be active is one of the motivations for overeating. A society where material values are the measure of social success leads to a variety of negative emotions, 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, consciousness is an overloaded experience that takes away the energy that is so necessary to harness the power to lose weight. And the range of these emotions is wide: from finding yourself to fighting loneliness.
It turns out that there is a desire to lose weight, but the impulse quickly passes. The fact is that those who dream of losing weight ignore issues that are very important to them and, when formulating motivation, they are guided only by secondary, superficial desires.
Many girls really want to lose weight, try again and again to force themselves to do it, but at the same time they are overweight after trying different methods. Have you ever found this strange? The only correct strategy: it is important to strive 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 fact teaches you to "make wishes right". It's hard to lose weight if you don't understand in detail what dieting will do for you. It is not easy for a girl to deny herself another treat if she does not remember the swimsuit in which she will parade along the beach and notice this look. 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 outfits, in different life situations.
Swimwear isn't the only motivation. The body of overweight people experiences severe stress. The consequences of adipose tissue deposition and muscle deficiency are premature aging, metabolic syndrome, cardiovascular diseases, disturbed detoxification processes. . . This is not a complete list of the consequences of being overweight.
It is better to forget the abstract words that once did not help you find harmony - "I will lose weight, become more confident, healthy and beautiful" - and start thinking about those happy moments that await you.
A properly set goal is the best motivation to lose weight.
List of basic principles of goal setting:
- Your goals (in our case, these are thoughts about being thin) should be presented in small complexes (stories, scripts, stories, essays - as you like) with you in the main role, describing in detail the situation in whichyou will be very comfortable thanks to your slimmer body. These stories should start with a detailed description of your image in one or another outfit (or without it), then - your overall appearance, including accessories, hairstyle and makeup; your actions in this situation (how you arrived, sat down, turned your head, moved your eyes, etc. ) and most importantly - descriptions of your feelings and emotions (how you feel your body, how happy you are, proud of yourself, how confident and happy you are). Because of this design, the fantasy gets the energy that is in the emotions and charges you with the desire for happiness - and it will lead you, even if you are not fully aware of it.
- Important: in your goals, describe only what you will achieve with 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 for your own purposes about lost folds, swelling, shortness of breath! Describe slender legs, graceful ankles, a thin waist and easy breathing. Our unconscious, our inner girl, cannot see what is no longer there. You just need to think about wishful thinking - then the unconscious will perceive these images as a perfect event and make your body 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, relationships with loved ones, work, leisure, health, self-realization. Everyone has their own list. After all, you need harmony not as an end in itself, but as a way to improve life in all its manifestations. Being thin in itself does not bring happiness, but oddly enough, it can be organized in the form of such pleasant circumstances that are 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 him.
- Each of your goals should have a time and space frame so that you can say to yourself at a certain time, "Oh! It's done! I push myself forward. I'm losing weight".
- And for goals to be fulfilled with certainty, 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 anticipate and express your confidence, joy, pride and admiration for yourself in some important situation, and your mood will make all the difference. . .
- Your goals should be both immediate and short-term, and distant and long-term. You need to spread them throughout the weight loss so that when they are achieved gradually they "warm up" you and stimulate you to new achievements. You need to be proud of yourself, praise and reward yourself for each goal that is achieved. Remember to updateYour "plans of happiness" as they unfold. There is only one condition: the reward should not be in the form of sweet cupcakes or hamburgers. what do you likeA new dress, go to the theater, meet friends? There must be at least seven goals at all times. When the targets run out, the weight will stop.
- You're on the right track if you experience a joyful excitement, impatience, and itchy fingertips in the process of fantasizing, thinking, and writing goals: "Oh, I wish I could hurry! Oh, how I want this! How great it will be! "You can 'test' a goal that has already been completed by mentally holding and weighing it on one hand, while placing your favorite product on the other. Imagine the smell, the taste. . . What weighs more? If the product is still selected, your target may be unfinished or not quite right.
Goals are a powerful driving force in your fitness journey. They will work somewhere in the depths of consciousness and show 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 possible reasons for your lower motivation. As practice shows, there are significantly fewer motivating factors for working with overweight than stimulants, so the latter needs to be worked out carefully.
- Determine the importance 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 saturated fat 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 true today, it is better to seek the help of a psychologist or a psychologist, since it is often difficult to deal with the problem on your own due to internal resistance.
And before you start using the acquired knowledge, we will give you the main advice: do not fight with difficult fat, force yourself to lose weight. It is important to build a friendship and partnership with your own body. The most rewarding motivation is yourself.