Motivation for losing weight: how goals help you lose weight

If you decide to get rid of excess weight, you need good motivation to lose weight. Everyone has their own reasons for wanting to be slim: in one case it is a matter of maintaining health, strength and even life, in another – beauty and spectacular appearance. And for some it is important to feel confident in society and have self-respect.

And if you find exactly your own – individual – benefits of future slimness, and formulate them in detail for yourself in the form of specific goals, then there will be a minimum of difficulties and obstacles on the path to an elegant figure. And the process of losing weight itself will turn from a painful and frightening process into a pleasant and exciting game.

How to intelligently work with weight loss goals

If you've ever tried to lose weight and found it difficult or unpleasant to lose weight, this is a 100% indicator that you unknowingly ignored the most important element of losing weight - working with goals.

Weight loss goals are not a formality or an abstract concept that weight experts introduced for greater importance. This is a beacon that will call you “through the thorns to the stars.” This is an inspiration that will make difficulties and obstacles on the path to a beautiful figure invisible, will lift your spirits and turn losing weight into a real holiday - without exaggeration.

Almost everyone who loses weight using this method admits that competent work with goals gives them an extraordinary surge of strength and improves their mood to such an extent that during the entire period of weight loss they experience a state of elation close to euphoria, and after completing the course they feel regret at the loss of this wonderful feeling .

So, before you think over the menu, regimen and other details important for building weight, decide on your own benefits of losing weight, observing the following principles.

Realistic goal

It is important to always remain objective. Whatever your desire, it is impossible to reshape your body beyond recognition, at least without plastic surgery methods. You can lose weight, reduce your waist size, but the basic characteristics of the body will not change, because these factors are formed under the influence of genes and heredity. The right motivation to improve yourself and become healthier by developing a healthy habit is an active lifestyle and proper nutrition. For greater clarity, you can write down your goals in a notepad; by the way, this also works with other intentions. Moreover, again, you need to write not a specific goal, even a correct one, but the consequences of its implementation, for example:

I can wear “that same dress”
I can get rid of complexes and love my body;
I can become healthier, reduce the load on the spine and joints;
I will be able to post photos on social networks and will be happy not to hide from the cameras;
I will enjoy my own reflection in the mirror.

It is important that the described goals correspond to deeply personal desires, without the influence of others or other circumstances.
But, in addition to the positive aspects, it is necessary to describe the negative ones, this promotes awareness of the goal and reduces the likelihood of failure. You need to realize and accept the fact that if you overeat, losing weight and maintaining the results achieved is impossible. But even in this disappointment one can find advantages. For example, instead of another trip to a fast food restaurant, you can buy yourself cosmetics, a piece of clothing or an accessory, or even just go to a museum to get aesthetic pleasure.

Finding inspiration

We all look at famous people and notice how good they look, how fit and toned their bodies are, and each of us has our own ideal. It must not only be selected, but also recorded. The set goal needs to be visualized, for example, hang a printed photo in a visible place, make it a screensaver on your phone and computer desktop, in general, where the eye will constantly “cling” to it.

Detailing or how much to weigh in grams

It is recommended that everyone who is losing weight keep a diary in which they should record all the main parameters of the body and the process of its change. It is necessary to keep a record of the calories, proteins, fats and carbohydrates consumed. Even the smallest changes and successes need to be noted in these records. Losing half a kilogram of weight is already a result. And it is precisely such small victories that turn out to be the best motivation for success.

Visualization

Visible results and sensations are also powerful motivation tools. And in order to use it, you need to record the starting point of the path to harmony and all the intermediate micro-totals. And not only in the diary, but also in the form of photos. On a certain day of the week, measurements are taken, and it is important that they are carried out in the same conditions, consecration and perspective.

Well done, take it from the shelf... a gift

Every kilogram lost is a reason for joy, and this event should be celebrated, but not in the usual sense of the word, but without feasts. If you combine losing weight with investing effort and money in yourself, your motivation will become stronger, and the results will be more noticeable. As incentives, you can buy new clothes for training, visit a beauty salon, or simply find yourself a hobby and get serious about it. You can diversify your sports life, for example, buy a subscription to the pool or dance lessons.

Sports for fun

Physical activity is one of the main conditions for losing weight, and exercise should be enjoyable. There is no need to choose something that you don’t like or that is difficult to do, because there are many alternatives. For example, instead of running or carrying weights in the gym, you can do yoga. It will help you lose weight, and also give your body flexibility, and meditative practices will improve your mood. Some people quickly get bored with monotonous and monotonous work. In this case, dancing, especially Latin American, is the best way out. Such classes are always fun, colorful and emotional; here you can make new friends with similar interests and even start a relationship.

the Forbidden fruit is sweet

What is the most common cause of failure when following a diet? Serious and strict restrictions. Therefore, creating prohibitions for yourself is not the best, and even ineffective, measure. You need to allow yourself almost everything, but in limited quantities. Even if life is not possible without sweets, you just need to limit it, for example, give yourself one “sweet day” a week, but, of course, you don’t need to eat everything your heart desires. Moderation and limitation are the main rules. By the way, such recommendations will help maintain dental health. And a snow-white smile will be very useful to you when you lose a few kilograms and smile in response to compliments, isn’t it?

Support group and hobby club

Support from others on your weight loss journey is very important.
But, as sad practice shows, even among your close circle there will be those who will negatively perceive your transformation, saying “we love you just the way you are.” This behavior is easy to explain. Indeed, for true friendship, relationships, especially family ones, appearance is not particularly important. But more frightening are the visible transformations of a loved one; such changes are alarming, awaken wounds and complexes - “she could do it, but I couldn’t.” If you have formed a strong desire to lose weight, then you need to look for a support group elsewhere - in a fitness club, for example. Nowadays, personal trainers who are on call 24 hours a day and are ready to listen, advise and even console if necessary are becoming widely popular. And you need to be more calm about the unemotional reaction of those around you; after all, your weight loss is not a gift to someone, but your investment in yourself, your health and self-esteem. Text: Yulia Lapushkina.

Write down your goals

Goals and benefits must be formulated in writing. You can type on the keyboard. But it’s ideal if you do it by hand: when you work with a ballpoint pen, mechanisms in your brain are activated that you don’t even know about.

Write down why you – exactly you – need to lose weight, and consider that the process has already begun. Fixed weight loss goals are already working for you. Exactly!

There should be many goals for losing weight

The more goals and benefits you realize, the easier the process will be and the better the result will be.

It just seems that you can highlight literally 2-3 benefits. If you think about it, there are much more of them in each specific, personal case. For example, you don’t just want to become more beautiful and younger, but you split this goal into several:

waist size decreases;
neck looks longer;
gait – light and swift, etc.
Not only do your clothes fit well, but you get a whole range of benefits:
put on a dress made of tight knitwear;
you get the opportunity to order clothes from fashionable online stores;
in the cold season, under your favorite coat, without compromising your appearance, put on another layer or two of warm clothes, etc.

These lists can simply be endless; remember: the more specific goals and benefits, the more effective the result and the more enjoyable the process.

And so that your motivation for losing weight covers all possible areas of your interests, and your weight loss goals are structured, immediately highlight the main thematic areas for yourself:

well-being and objective level of health;
clothing and its capabilities;
beauty of body and face;
self-perception, physical and emotional;
perception by others;
careers and opportunities;
useful habits and lifestyle, etc.

The areas in which we set our goals can and should vary depending on each individual case.

How to start losing weight correctly

When we set a goal to lose weight, we are full of enthusiasm. But we soon realize that quick results are only in fairy tales , and this causes disappointment. This is often when we give up pursuing our weight loss goal.

To avoid this, many psychologists and fitness trainers recommend setting specific, consistent weight loss goals. Read below for information about the right goals for losing weight!

Quantitative weight loss goals

How to determine how many kilograms you need to lose?

The desire to lose weight can burst into your world at any moment. For example, when you look at yourself in the mirror, or after careless comments from colleagues, or after a wild New Year's celebration... Setting a goal to lose weight is as easy as shelling pears.

The need for weight loss is triggered by the desire to feel better both physically and psychologically. But to achieve this, you first need to ask yourself the right questions.

Do you want to lose 5, 10, 20 or 30 kg? Do you need 1 week, 1 month, 1 year or several years to achieve this goal? Consistent answers to these questions will greatly determine your success .

Body Mass Index (BMI)

If you are determined to lose weight, first calculate your BMI to get an idea of your weight loss options.

To calculate BMI, use the following formula: BMI = Weight (kg) / Height (m)². For example, a person weighing 1.70 m and height 80 kg would have a BMI of 27.69 kg/m2. This person will be classified as “overweight,” which implies an increased risk of developing various diseases.

According to ITM standards, it should be less than 20-25 kg/m2.

Source

But this index allows you to determine only a rough idea of the weight that needs to be lost! You don't need to rely solely on it. In fact, BMI does not take muscle mass, bone mass, or gender into account.

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Waist/hip ratio

Waist-to-hip ratio or “waist/hip index” is one of the indicators of human health. Like body mass index, it can help you estimate how many pounds you can safely lose.

For a woman, a waist/hip ratio of less than 0.80 is a sign of good health. For a man it should be slightly less than 0.95.

For example, for a woman with a waist circumference of 77 cm and a hip circumference of 106 cm, the ratio will be 0.73 (77/106), which is a sign of good health.

Ideal weight

There are many formulas for calculating your ideal weight. One of them is the Lorentz formula. According to it, a woman with a height of, for example, 1.65 m should have an ideal weight of 59 kg.

To summarize, it is important to say that the presented tools serve as a standard; you can be guided by them, but in no case should you lock yourself in the shackles of numbers and calculations.

There is no ideal weight; it is not a static indicator; it depends on hundreds of factors. The most important thing is not the numbers on the scale, but the sensations from your own body, both physical and psychological.

Time-bound goals

So, determined to lose weight, thanks to the tools presented above and your experience, you have determined that you need to lose, for example, 8 kg. in order to feel better and reduce health problems. Then the question arises: how long will it take to get rid of these 8 kilograms?

Ideally, when losing weight, it is recommended to lose from 0.5 kg to 1 kg per week . Therefore, losing weight by 8 kg. will take at least 8 weeks. In 2 months you will improve your figure and get closer to your goals.

However, we are not all equal when it comes to losing weight. Two people can be on the same diet, eating the same foods, but they won't necessarily both lose 8 kg. in 8 weeks. Much depends on metabolism, which operates at different speeds in different people.

It is not uncommon for people who are overweight or obese to lose a lot in the first few weeks of the diet. But losing those last few pounds to achieve your desired weight can be extremely difficult. There are many reasons: age, lifestyle, stress, genetics or the functioning of hormones.

How to lose weight correctly and effectively? One way or another, you need to remain focused on the goal until the end. Will you lose 200g or 1kg. per week, the main thing is that it benefits you and you begin to feel better.

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A weight loss of one kilogram per week is average. If, for example, you have a lot to lose, it's likely that the weight loss will happen faster when you start losing weight.

Simple wording for ease of understanding

You need to formulate it in simple colloquial language, digestible and familiar to your ear. No one will see these entries except you, which means you need to write them in a way that will be pleasant and convenient for you to read. Women need motivation to lose weight, but it should be natural and easy, and not intrusive or forced.

For example, if you like to say “tight-fitting dress” instead of “tight-fitting knitwear dress,” write it in your own way: this way you will quickly reach your brain and body as a whole with a “request” to lose weight.

If you like a figurative comparison, it’s even better: instead of “my neck looks longer,” write, for example, “my neck is like a swan’s”! And remake the phrase “under my favorite coat, without compromising my appearance, I wear a layer or two of warm clothes” to suit myself, for example, like this: “in a coat with a thick sweater and shirtfront, I’m slim!” This kind of motivation for losing weight is usually closer to women, since it involves not only consciousness, but also the emotional sphere.

Specificity and detail in motivation for losing weight for every day

You don't need general words because they are useless. There is little point in wasting time writing lengthy phrases like “I weigh less, it’s easy for me” or “I’m beautiful.”

If you want to get a satisfying result, you will have to set aside some time at the very beginning stage and sit, think about your weight loss goals and even dream a little.

This may seem difficult at first. But you’re trying for your loved one – push yourself – and, most likely, you’ll be surprised at how long the process of formulating goals and benefits will take you!

It’s so nice to start experiencing bright and positive emotions throughout the entire process of losing weight, and not just at the end of it.

So, your motivation for losing weight every day should be supported by approximately the following specific formulations:

I easily and without shortness of breath climb the stairs to the third floor;
I can reach the floor with my palms without any problems, I don’t get tired while cleaning, wiping the floor under the furniture;
I feel cheerful all day, I completely forgot about drowsiness in the middle of the day;
without embarrassment I go into clothing stores and choose among small sizes;
I look at myself in the mirror with pleasure and rejoice at my thin waist and graceful silhouette;
I regained my light, feminine gait in stiletto heels: people on the street admire me;
I respect myself for the habit of putting half as much food on my plate as before;
I am pleased to go to bed early every day and know that it is very useful for slimness and youth, etc., etc.

Of course, you will break down your slimming goals into areas and formulate points similar to those written here in a language that is familiar and pleasant to you.

Psychologist - about what really lies behind the desire to lose weight

The editor of BeautyHack spoke with Anna Patokina, a psychologist at the Otvet.co project, about where the line is between a healthy desire to lose weight and get in shape and an eating disorder and why many of us initially develop the wrong relationship with food.

Anna Patokina

psychologist, psychology teacher

Anna, do clients often come to you with the problem of dissatisfaction with their body and the desire to lose weight no matter what? What is usually behind such requests?

Yes, there are such clients. But they are not the most frequent guests of psychologists. The “key” in your question is “no matter what.” In this I hear not a healthy need to look good, but a desire to achieve a goal, bypassing common sense, the danger of harming health and even destroying relationships with loved ones.

The feeling that most often lies behind dissatisfaction with one's body is shame. In my opinion, the most toxic feeling. It seems to want to say: “You are all wrong, unworthy, wrong.” Unlike, for example, guilt, which says: “You did something wrong,” that is, it does not affect the identity of the person as a whole.

From the feeling of “unworthiness” grows the desire to prove that this is not so. The body in this case is the most suitable object. After all, it is the only thing that “connects” us with the real world, and it is from someone from the outside world that we need to “earn acceptance.” And this real world has beauty standards and constantly “evaluates”.

And there are special, significant people in this world. And of course, the roots of the problem go back to childhood. If the parents did not accept the child for who he is, then how can he learn to be accepted? If mom and dad didn’t say in childhood that their baby was the most beautiful, strong, smart, then where does this experience come from? When the goal of “losing weight” is equal to “to be accepted, not rejected,” then no matter how much weight a person loses, he will still be dissatisfied with his appearance.

How do you know where the line is between wanting to get in shape and having an eating disorder? In what situation does a harmless goal of becoming better turn into an eating disorder, a disease, and a real problem?

This is a very important question! It seems to me that if people knew the symptoms of eating disorders, many lives could be saved. Eating disorders are divided into three types: anorexia nervosa, bulimia, and compulsive overeating. Here are their possible symptoms:

you think about food (right or wrong, the next meal or how you will burn calories) more than 50% of the time;
obsessive (!) thoughts that your appearance has a destructive effect on all areas of your life (study, work, relationships, self-esteem);
obsessive (!) desire for a healthy lifestyle and PP;
losing more than 15% of the initial weight in a period of less than 3 months;
your mood directly depends on the number on the scale or the amount of food/calories eaten;
you overeat a lot, feel guilty, “go on a diet” again and all over again;
induce vomiting or use other methods of cleansing the body;
interest in communication, development and everything that you liked before disappears;
physiological and hormonal changes in the body occur;
you severely limit yourself in food or “work off” the calories you eat physically.

It is important to understand that anorexia nervosa - a mental illness - can be diagnosed in people with completely different weights - from 30 to 150 kg. Bulimia affects not only thin or overweight women and men. You need to look at a person’s behavior, at his emotional state.

I have a lot of anxiety about this, because the age of the disease is becoming increasingly younger, not only teenagers are affected, eating disorders are being diagnosed in children!

Patients with anorexia and bulimia are in dire need of hospital treatment. And I don’t know a better place than REVOCANDA PLUS - an international center for the treatment of eating disorders in Ukraine, whose director is Valery Patonich.

Why do so many of us have the wrong relationship with food to begin with? Do we have to make an effort to seem to tune ourselves into the idea that eating right is cool?

Where does the right relationship with food come from? The society supports the RPP. This is an industry, it is profitable. This is the first reason.

And the second is psychological, very bitter and even shameful. It hurts to admit it. Therefore, it is rarely spoken out loud. If we take as a basis the statement that eating disorder is a “disease of relationships,” then just imagine how many parents must admit to themselves and their children that they did not give them the love, care, and acceptance that they so needed. Then the parents automatically become “bad”, who wants to be called a “bad parent”?

It is much easier to “not notice” this or to say that the child just eats a lot or just eats little, that’s why he is like that.

And third. Proper nutrition is a wisely selected diet of what you like and will be healthy, without violence, without guilt and restrictions, it is building a relationship with food “out of love and care.” We know little about taking care of ourselves, this is a general trend that applies not only to food. That’s why you have to “tune” yourself or limit yourself.

Please tell us about the mechanism of overeating? Why do we eat stress? How does the story about the “inner child” relate to this?

Stress is anxiety. “Stick” is very similar to “not feeling.” Interrupt anxiety by eating. The body can become a “container” for unwanted feelings. For example, when a person does not know how to cope with them on his own, but can “drown out” them with food. The price of health is to begin to feel anxiety, followed by insecurity, instability, resentment, anger, fear. Face them and learn to endure them. Learn to build healthy relationships with others and yourself. And here, of course, the support of a specialist is very important.

You know, after all, the “inner child” was once a very real baby, experiencing many experiences, but who did not find the support of adults.

It happens that a person, having achieved his goal, does not feel the desired cheerfulness, happiness, or relief. Or vice versa - changes in the body radically affect other events in life. How to properly motivate yourself so as not to be disappointed later?

I have already said that a strong desire to change your appearance often comes from the need to be significant, accepted, loved, noticed, worthy. In the family, parents, loved ones. That is why a person may not feel joy from the fulfillment of a cherished desire, and therefore does not stop there, no matter how much he weighs - there is no happiness.

And sometimes it’s true: the desired forms bring pleasure, a person begins to feel the joy of life and realize himself in it in a new way, he blossoms!

In order not to be disappointed, it is important to correctly determine: “what motive is behind your desire to lose weight.” After all, the answers: “I will like myself” and “then they will love me” are completely different.

But this is impossible to understand on your own. I think it’s right to seek support from friends, psychologists, trainers, nutritionists, and doctors. This is a complex job, and you can’t be alone in it. They will help you determine your motive, create a careful program taking into account your characteristics and health status, and your friends will support you in difficult times.

Many people who lose weight set specific deadlines and push themselves into strict limits: no sweets, I have to lose 3 kg before the start of summer, etc. Is this true from your point of view?

I don’t see anything wrong with setting a deadline for yourself to lose weight, but the problem is at what cost are you going to achieve this goal. “I ate chocolate - I won’t calm down until I burn calories.” “I have a big breakfast, the rest of the meals are optional.” “I don’t eat after 18 until summer.”

Such statements are a restrictive type of behavior, violence against oneself, even if now it seems to you that this is not so.

What do you think are the most common reasons for weight loss failure?

The most important reason is the undeveloped food culture. The average resident of Russia does not really know how to eat tasty and healthy. Hence the two extremes - “I eat what I want” and “I need to limit myself.” But there is a “mean” between these extremes – food culture.

When you become curious about which foods you love and which you don't. Observe yourself - how the body reacts, and what does it want now?

When you try, experiment, enjoy and don’t blame yourself for extra grams of food, you don’t exhaust your body in the desire to work off calories.

“Nutrition culture” and generally accepted “proper nutrition” are radically different things. For me, nutrition culture is built on care, respect and interest in yourself and your body. There is a lot of information on the Internet about how to eat. But finding the perfect “formula” for yourself is a really difficult task.

There's a lot of talk about body positivity these days. Including such a trend as super plus size. Do girls really feel comfortable in their bodies, is this a healthy story from a psychological point of view, in your opinion?

I have already talked about extremes. And in my opinion, this became one of them. What was intended as a good opportunity to love and accept your body as it is, to move away from anorexic standards of beauty, to be less strict with yourself, grew into kitsch, and the slogan “my body is my business” began to cover the reluctance to work on yourself, take care of yourself, solve psychological or physiological problems.

Body positivity is the idea that a person can be happy no matter how he looks, and this applies not only to weight. It sounds like there is more and more space and opportunity in the world for people who differ from the unspoken standards of beauty. This makes me happy.

The form of the statement is favorable to beliefs

As you have probably already noticed, we formulate all goals in the present tense and in the form of a statement: as if we had already received the result. This approach helps both the brain and body adapt to new conditions, bringing us significantly closer to the desired ideal.

The wording “I don’t get tired” seems to return us to a state of fatigue. And even writing “without fatigue” is worse than “easily and energetically.” There should be more positive statements: saturate your life with positivity, create an atmosphere of lightness, joy, success.

These are not some newfangled recommendations, but long-standing and effectively used techniques. Just check.

The combination of distant and near goals maintains motivation

It is very important, when talking about intermediate or final results of weight loss, indicating weight, volume, clothing sizes, quantity, time, etc., to name numbers, and not some abstract concepts, and also to set both distant and close goals for yourself . For example:

by December 1st I will fit into clothes 1 size smaller;
in March I will start wearing size 48;
in two weeks I can easily walk a distance of 4 bus stops;
in May I will walk from work every day for 40 minutes;
in a month my waist size will decrease by 3 centimeters, etc.
in a year I will return my previous volumes 95/70/106

Of course, there will be errors. But don’t let them worry you: our task is to make the kilograms go away, and if you lose weight not for six months, but for a year, then this is even better, since the slower the scale arrow moves towards zero, the better.