How to find motivation to lose weight

Every overweight person has tried a diet at least once in their life to make their body beautiful and fit. Few have reached the winning goal. Properly chosen motivation for weight loss and a well-developed action plan helped the lucky ones to achieve results. The long-awaited award more than made up for the effort. And the difficulties left behind turned into a torus. An analysis of studies conducted by scientists from the University of California in Los Angeles showed that most people who turned to the principles of a strict diet were left with nothing. Some of them could never lose a single gram, and some regained their dissolved weight with a good increase as soon as they left the strict limits.

girl with a vegetable dish

Weight Loss Motivation: 70 Beauty Tips

The secret of weight loss lies in a holistic approach to weight loss. Experts admit that a pre-prepared program, in which the motivation is to lose weight every day, can do wonders. If you are determined to succeed and you are confident of unconditional victory, read the advice of a psychologist.

Trust me, you have something to fight for, because the main prize in the form of a slim and light body is waiting in front. Anyone can follow the recommendations, regardless of age, gender, weight, eating habits and level of physical activity. By following the rules below, you will quickly get in shape and become an example to follow. So let's go. TOP 70 secrets that motivate you to lose weight:

  1. Eat more often - don’t think skipping meals is the key to a leaner body. Research published in the Journal of the American Dietetic Association has shown that three meals a day with two snacks in between meals can help you lose extra pounds.
  2. Exercise hunger - According to a study by the University of Bath, eating before exercise makes it harder to lose fat. Go to the gym on an empty stomach and you will see the weight melt before our eyes.
  3. a woman running
  4. Sleep in a cold room - sleeping at a temperature of 18-19 degrees Celsius for 10 hours a day increases the body's metabolic activity by 10%. This is evidenced by materials from the University of Virginia Commonwealth and the Australian Garvan Institute.
  5. Shrink your muscles every time you are tempted to eat a piece of chocolate or something harmful. The journal Consumer Research has published data on how to find motivation to lose weight in simple things. According to researchers, muscle contraction significantly affects a person's willpower and allows him to face temptations without internal tremors.
  6. Eat from blue plates - the cold color satisfies hunger and does not whet the appetite.
  7. Establish yourself with the help of confident phrases - do not whip yourself for past failures, due to which you failed to lose weight. Stand in front of a mirror and confidently tell yourself that you will do everything you can to achieve your goal. This move is ideal for those who do not know where their motivation for losing weight comes from in order to get a little closer to their dream.
  8. Go to bed early - it is extremely important that those who are thin do not stay up late. Research by the American Academy of Sleep Medicine shows that insufficient sleep and late retention can contribute to weight gain. If you consider yourself an owl, restart the system. Adjust your internal clock to get used to the new routine. Believe me - you will succeed!
  9. Equip your gym at home - for regular exercise, it will be enough to buy a mini step, treadmill, exercise bike or elliptical complex. You can exercise more often at home than in a fitness club, and everything you need is at your fingertips.
  10. a girl doing an exercise with a skipping rope
  11. Sleep longer - Women who sleep less than 5 hours a day gain weight more than those who sleep more than 7 hours.
  12. Inhale the aromas of vanilla - enjoying the sweet scents you can feel as if you have recently eaten something delicious. A natural vanilla pod is the best choice for you.
  13. Stop spending a lot of time watching TV - A study by Nutrition magazine found that weight gain is seen in users who watch TV for more than 2 hours a day. This simple substance increases the consumption of fats and sugars. And this adversely affects body shape.
  14. Seek the support of a partner - a strong shoulder of a significant person will allow you to achieve results faster. If you do not know where to find motivation to lose weight, look for it among loved ones.
  15. Throw away all your chewing gum supplies - and don't try to buy them in the future. Materials published in the journal Eating Behaviors show that chewing gum reduces the likelihood of healthy foods, especially fruits and vegetables.
  16. Eliminate the use of diet soda - despite the fact that this product is non-caloric, its use in food threatens higher inches in the waist and abdomen.
  17. a woman with a cup of tea
  18. Increase the dose of vitamin D - Sun supplement is essential for overweight people. You can increase the content of this component in the blood by staying in the sun longer and taking food with vitamins.
  19. Make it a rule to get up early to soak up the morning sun - if you want to lose weight, set an alarm a few hours earlier. Research from Northwestern American University has revealed a link between morning sun exposure and a decrease in body mass index (BMI).
  20. Increase your intake of clean water - swallow a liquid during the day, as if enjoying a delicious cocktail on the shore. Scientists have long proven that quenching thirst and maintaining proper cell hydration can help with weight loss.
  21. the woman drinks water
  22. Drink a cup of green tea daily - the combination of caffeine and epigallocatechin gallate helps maintain a healthy weight.
  23. Don't wait for the feeling of hunger - keep the interval between meals smaller, then you won't run into food like a hungry wolf. This will eliminate overeating and reduce the risk of metabolic diseases.
  24. Eliminate salt from your diet - it's not a high-calorie food, but scientists from the University of Helsinki have shown a link between salt and obesity. Fans of this spice with a pronounced taste also have a high risk of stroke and coronary heart disease.
  25. the woman refuses the salt
  26. Do short interval workouts - they are more effective than traditional sports, so they can help you lose fat faster. In addition, short workouts increase insulin sensitivity and improve cardiovascular health.
  27. Visualize your success - Visualize in vivid images what you will become when the goal is achieved. Information from the magazine showed that sketches of images in their own minds helped weightlifters increase muscle activity during training. With the same success, you can speed up fat burning with special training.
  28. Be addicted to yoga - these exercises will not burn as many calories as possible, but will contribute to the formation of proper eating habits and improve muscle tone.
  29. a girl who practices yoga
  30. Drink coffee - study the advice of psychologists on how to find motivation for weight loss, do not forget to read the recommendations of nutritionists. This drink stimulates metabolism, accelerating lipolysis processes. The main thing is not to add sugar to the drink, because otherwise all efforts will go to the sewer.
  31. Take a friend or girlfriend to the gym - time at the gym will be more enjoyable and fun.
  32. Eat strawberry-shaped desserts - despite the sweetness, this berry is allowed. Moreover, it promotes weight loss. Strawberries contain the antioxidant pigment resveratrol, which softens the effects of a high-fat diet. Dessert will increase your activity, relieve pain and reduce inflammation in the body.
  33. a woman at a table with herbs and strawberries
  34. Write down your goals - according to a study by the Dominican University in California, people who write down their goals on paper are more likely to achieve them.
  35. Talk on weight loss forums - find friends with similar problems. This will help you understand your responsibility, it will be a good motivation to lose weight and demonstrate personal results in the virtual space. You will receive praise from hundreds of people from other cities and countries. You agree, an incredible boost of liveliness will be guaranteed. Such communities act as self-help groups, where people with the same problems motivate each other to succeed.
  36. Find time for strength training - don’t be afraid that strength training exercises will make your figure bulky. With them you will not only lose weight, but also increase metabolism, strengthen the heart and blood vessels. The muscular corset will gain clarity and the body shape will become slim.
  37. Eliminate beer from your diet - frothy drinks critically damage the stomach and the whole figure. Promotes weight gain, causes abdominal obesity in men and accumulation of internal fat in women. Experts advise drinking natural dry wine if you want to take a sip of alcohol. It has fewer calories and is rich in antioxidants.
  38. refusing beer
  39. Do not sleep until lunch - such a regime causes weight gain, promotes the desire to eat fast food.
  40. Focus on quality, not quantity - if you want to lose weight and maintain results, do not reduce portions, but carefully consider your diet in terms of nutritional value. According to the JAMA study, people who opted for more vegetables by cutting down on processed foods lost enough pounds along the way to be lean. To do that, they didn’t even have to cut portions and count calories.
  41. Take a selfie - these photos will help you follow the dynamics of weight loss. Take photos and send the shots to friends you want to share your successes with.
  42. Prefer fiber - Eat fiber-rich foods, such as fruits, vegetables, whole grains and bran. This way you will achieve your goal faster and get the result you are striving for.
  43. foods rich in fiber for weight loss
  44. Weigh yourself daily - write your achievements in a success diary. Such motivation to lose weight every day will allow you to observe changes in dynamics. Scientists from the University of Pennsylvania showed that girls who weighed on the scales every day lost more kilograms than those who weighed once a week.
  45. Do not remove all potatoes from the diet - leave the baked tubers in the skin for a change. It is definitely better than salty, fatty and fatty french fries. But at the same time the magical taste remains unchanged.
  46. Get yourself ginger - according to researchers from the Texas Cancer Center, this spice works wonders in its unprocessed form. With the use of ginger, the weight begins to melt before our eyes.
  47. Add avocado to meals - regular inclusion of the product in the diet contributes to weight loss. The fruit reduces BMI, has a beneficial effect on reducing waist size. Avocados are versatile. It can be added to toasts, sandwiches, omelets and vegetable salads.
  48. dish with avocado for weight loss
  49. Eat from small plates - on average a person puts 41% more food in a large plate, and unknowingly.
  50. Write down everything you eat during the day - keeping a special diary, according to the observations of experts, allows you to reduce the portions by almost half, exclude unnecessary snacks from your diet.
  51. Avoid sweets for breakfast - opt for light Greek yogurt and dried fruit. Soon your body will be slim and fit.
  52. Keep tempting food out of sight - ask your family to hide it so it doesn't catch your eye.
  53. Cut down on meat - replace this source of protein with more nuts or legumes rich in fiber. Try to give preference to lean beef and lamb.
  54. a small portion of meat for weight loss
  55. Don't set global goals - break them down into smaller steps, step by step from simple to complex.
  56. Say goodbye to white flour bakery products without regret - people with high consumption of refined cereals are more likely to have excess belly fat. If you want to lose weight. cookies, crackers and white bread should leave your table forever.
  57. Determine the motivation to lose weight - change motivators from time to time so that they always remain relevant. If you needed to lose weight yesterday to improve your health, set yourself the goal of attaching a new dress to your waist today.
  58. Eat cinnamon - even a small addition of cinnamon to your daily cup of coffee will help you lose weight over time.
  59. cinnamon coffee for weight loss
  60. Don’t eat ready-made foods - exclude fast food from your diet. Research from the British Journal of Nutrition has shown that addiction to cooked foods contributes to obesity and an increased risk of belly fat.
  61. Before you reach for your jaw, drink a glass of water in the morning - it speeds up metabolic processes, cleanses the intestines of pathogenic flora and prepares the body for fruitful work.
  62. Cut down on carbs - A low carb diet is effective for weight loss and insulin resistance.
  63. Move your lunch to an earlier time - by eating 1-2 hours earlier, you can significantly transform your waistline and lose a few extra pounds.
  64. Eliminate alcohol - alcoholic beverages destroy the liver, kidneys, brain. They only briefly add to the mood and cause a feeling of euphoria, but over time they worsen the general well-being, increasing the risks of obesity.
  65. Stay longer in sunlight - under the influence of the celestial body fat cells tend to store less fat compared to those in the dark. Remember that staying in the open sun for more than 15 minutes a day without UV cream is unacceptable, because it increases the risk of skin cancer.
  66. Eating an apple before dinner will help alleviate the discomfort of bloating.
  67. an apple wrapped in a measuring tape
  68. Order personal training with a trainer in the gym - this is a great motivation for losing weight, because it is difficult to work on those classes not in full force.
  69. Learn to accept negative feelings - losing weight in a good mood is rare. Usually this process is associated with great irritability, aggression of a person who is losing weight. Restrictions imposed from all sides have an effect.
  70. Choose the wardrobe that suits you - if you are interested in where to get the motivation to lose weight and go to the gym, buy new fitness clothes. You will feel great in it, which means that the workouts will be held with positive energy.
  71. Leave the car at home and take a walk - of course, driving a car is much more comfortable, faster and more efficient. You can visit several places at once, buy groceries and return home not at all tired. But if your plans include losing weight, often leave your car in the garage to give preference to hiking, biking, rollerblading or skating. Anything that can replace a vehicle if your free time promises to be sporty and active.
  72. Replace ice cream with frozen fruit - a refreshing dessert will quench your thirst for sweets, saturate your body with antioxidants, vitamins and mineral supplements.
  73. Eat eggs for breakfast - most people can eat up to 3 eggs a day without fear. In such an amount, the product will not affect the growth of cholesterol and will help in the organization of dietary meals.
  74. breakfast egg dish for weight loss
  75. Give up cigarettes - The annual meeting of endocrinologists presented evidence that quitting nicotine significantly improves metabolic processes in body tissues.
  76. Decorate your home - clean and beautiful rooms will help you organize your meals.
  77. Motivate yourself to be in a good mood, because positive and smiling help the cause of the discussion. Create a romantic corner at home or, conversely, open the windows wide, letting clean air and sunlight into your home.
  78. Taking the time while eating is a monstrous mistake of most adults who do not have free time. Try to chew food thoroughly before you dare to swallow.
  79. Season with black pepper, chili and other hot ingredients. It will help cope with obesity and create unique conditions to fight excess weight.
  80. Strange as it may sound, psychologists allow us to use obscene language. The magazine published an article whose author admits that swearing and swearing increase strength and power during sports. By filling yourself with bright emotions and using every opportunity for good, you can achieve more serious results in weight loss.
  81. In the morning, add apple cider vinegar to the water for a slimmer waist and slimmer figure.
  82. apples and apple cider vinegar on the weight loss table
  83. Eat grapefruit several times a week - this product contributes to the loss of extra pounds, the breakdown of lipid cells in fat stores.
  84. Listening to soft music while eating will reduce your total calorie intake and allow you to eat less food.
  85. If you follow all these rules and the weight still stays in place, try to reduce your anxiety level as much as possible.

Remember that the motivation to lose weight depends on your determination and desire to achieve results. Write down your goals on paper, set an approximate time frame for achieving them, and make a plan to achieve your goals. The best motivation on the road to success will be daily changes in body weight and volume. Remember to record them, even if they seem insignificant to you. The walker conquers the path, and your journey has already begun!