Motivation to lose weight: how to manage to acquire and maintain it
Why is it so difficult to lose weight? Maybe because we don't do it well or because we're not motivated. Most of the time, our diet is too restrictive and requires sacrifices that we are unable to carry out. Thus, we give up before we reach our goal. This is why it is essential how we can remain motivated to lose weight, even during moments of discouragement. Follow our advice and find out how to lose weight peacefully and without stress.
39% of the people who followed a diet "stopped because of lack of motivation, and 36%" stopped for fear of the frustration caused by deprivation. This is the bitter conclusion that diet coach Fabienne Kraemer drew before concluding that a diet must be accompanied by psychological treatment to be truly effective.
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How to motivate yourself to lose weight? Be psychologically ready
Don't focus on the difficulties, but ask yourself the right questions, like: "What is my motivation for going on a diet?".
Going on a diet requires energy. If you have tried it habitually, you should know: most of the time there is no real motivation. An intention, however good, is not always followed by action. If you only observe the dietary rules, it will be difficult to resist temptation. lose weight, you have to prepare yourself psychologically, as if you wanted to climb a mountain and get to the top.
Ask yourself the right questions:
> Why do I want to lose weight? If it's to please others or to look like a model, then it won't work. You don't lose weight just because your BMI - body mass index - is above average: if you feel good about your body, a diet is useless! Yes to diet only for those who want to please only one person: themselves .
> Can I lose weight? Are you ready to deprive yourself of certain foods, to be more active, to take care of yourself in a different way, in short, to upset your daily life? Before you begin, seek advice from those around you and consult especially with professionals, such as a doctor, dietician or nutritionist, who really need to lose weight.
> Who can help me? To lose weight effectively, you can always surround yourself with trusted people. Professionals but also your family and friends. By making your action public, the commitment is stronger and you are less likely to back down.
Motivation, the key to a successful diet
The advice of Fabienne Kraemer, diet coach, for a strong motivation is: «Our behavior towards food is strongly linked to emotions: for example, the reflex of going to open the refrigerator at the slightest worry. In order not to lose sight of the goal, you have to lose weight for yourself, not for the eyes of others. You must therefore find the right time for you, having decided to listen to yourself and to do yourself good rather than harm. It is necessary to say to yourself: "I want to change something" and aim for reasonable goals. Stop blaming yourself! Here's what's wrong with diets: if you break the rule, you feel guilty and stop everything. "
Knowing how to lose weight is knowing how to eat
To do this, we re-evaluate our eating behavior with the dietician, to find out if we eat too much or too little and above all why. Reorganize your diet and choose one that suits you, not some acquaintance who has told you about it. It must be a diet that suits your body and lifestyle. Above all, we must avoid extreme and excessively restrictive diets, which unfortunately today are all the rage. Rather than weaken it, the diet should reinvigorate your health!
Pay attention to your nutritional needs and your satiety!
Starvation diets rarely lead to weight loss over time. The risks: lowering of blood pressure, gastric and intestinal problems, weakness, indigestion, aging of the body ... Favor healthy diets: balanced diets that include all the nutrients necessary for the proper functioning of your body.
The diet, to lose weight gradually
Of all the Dukan, Cohen, Atkins, and other diets, the best is a low-calorie, low-calorie, balanced diet that meets all of your daily needs. It is planned with the dietician or nutritionist, so it is much easier to lose weight, because it adapts to your food tastes, your lifestyle and your health, especially in cases of cholesterol, diabetes or others. The important thing is not to be discouraged. The key to an effective diet is determination and motivation. Have you made a small mistake and feel guilty? It doesn't matter, stay motivated and compensate with a little sport! Eating a little sweets from time to time can't hurt, as long as it doesn't become a habit.
The advice of Fabienne Kraemer, diet coach:
First of all, there is no miracle program. We cannot give the same information to everyone. For example, a typical high-protein diet, which satisfies the sense of hunger but does not completely satisfy the body, is harmful in the long run.
The "ideal" diet is a balanced diet: the goal is to find the least drastic and most pleasant solution, to minimize effort. Keeping a dietary diary is a good idea to face reality and to truly realize yourself. what you eat, because we often live in denial when it comes to food. As for bad eating habits, I have noticed very often that you stop in the evening, after staying all day. You have to play early to avoid everything. that is! A snack in the morning and / or in the afternoon can avoid hunger pangs at noon and in the evening.
It is necessary to think about your diet in advance: we shop and cook regularly. It is essential to improve our food culture and go back to the origins. In short, we need to take the time.
Get motivated even by doing sports!
Sport is essential for losing weight. It will even become a valuable ally for your health! Accompanying the weight loss due to a change in diet, through the practice of sport, you model your body and eliminate the extra pounds more quickly.
First of all, target your expectations
If you want to lose weight in general, you have the choice between running, swimming, cycling, rowing or walking, and all other sports that actively work your muscles without being too intense.
To streamline the waist, we favor the abdominals and backstroke-style swimming for the dorsal ones. For strengthening the thighs, nothing beats rowing, cycling and swimming.
To lose on the buttocks, favor swimming, skating or trekking.
Once you get started, you never stop exercising. If you are not used to it, it starts gradually. You can start with the advice of a coach.
Swimming, an ideal sport for losing weight
Don't hesitate to try different sports, go with your friends and have fun with original activities. For an optimal diet, following a good pace and maintaining it with several hours of sport a week is ideal. In addition, exercise is known to release endorphins, which make you happier!
The advice of Fabienne Kraemer, diet coach, to find your sporting pace:
Sport plays an essential role. By "sport" we mean "move more". The important thing is not to play sports in a single session, but to increase physical activity compared to the stage in which you are now. The benefits of sport are essential for successful weight loss: it makes you proud, brings feelings that you tend to forget when you are overweight and eliminates more calories. For those who have difficulty getting started, there is a simple solution: 35 minutes of walking in a row per day. It's easy and gives you some time for yourself!
