How to find motivation to lose weight

Everyone who is overweight has tried a diet at least once in their life to keep their bodies beautiful and fit. Only a few reached the victorious goal. Properly chosen motivation to lose weight and a well thought out plan of action helped the lucky ones get results. The long-awaited award more than made up for the effort. And the exertions left behind turned with a torus. Analysis of studies by scientists from the University of California at Los Angeles showed that most people who followed strict diet principles were left with nothing left. Some of them could never lose a gram, and someone returned the melted weight with a good gain once they gave up the strict restrictions.

Girl with vegetable dish

Motivation to lose weight: 70 beauty tips

The secret of losing weight lies in a holistic approach to weight loss. Experts admit that having a pre-made program that writes down the motivation to lose weight for each day can work wonders. If you are determined to succeed and you are sure of an unconditional victory, read the advice of psychologists.

Believe me, you have a bit of a struggle because the main prize in the form of a lean and relieved body awaits you. Anyone can follow the recommendations, regardless of age, gender, weight, eating habits and physical activity. If you follow the rules below, you will get in shape quickly and become a role model to follow. So let's goTOP 70 secrets to 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 between meals can help you shed extra pounds.
  2. Exercise Hunger - Eating before exercise makes fat loss difficult, according to a study by the University of Bath. Hit the gym on an empty stomach and you will see the weight melt before our eyes.
  3. running woman
  4. Sleep in a cool room - sleeping 10 hours a day at a temperature of 18-19 degrees Celsius increases the body's metabolic activity by 10%. This is evidenced by materials from Virginia Commonwealth University and the Garvan Institute of Australia.
  5. Tighten your muscles every time you are tempted to eat a piece of chocolate or something harmful. Consumer Research magazine 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 them to face temptation without internal tremors.
  6. Eat from blue plates - the cold color will satisfy hunger and whet your appetite.
  7. Assert yourself with confident sentences - do not scourge yourself for past mistakes that prevented you from losing weight. Stand in front of a mirror and confidently tell yourself that you will do whatever you can to achieve your goal. This move is ideal for anyone who doesn't know where to get the motivation to lose weight in order to get one step closer to their dream.
  8. Go to bed early - staying up late is extremely important for those losing weight. Research from the American Academy of Sleep Medicine shows that too little sleep and staying up late can contribute to weight gain. If you think you are an owl, restart. Readjust your internal clock to get used to the new routine. Believe - you will succeed!
  9. Equip a gym at home - it is enough to buy a mini-stepper, treadmill, exercise bike or elliptical trainer for regular exercise. You can work out more often at home than in the health club and have everything you need close at hand.
  10. Girl does an exercise with a skipping rope
  11. Sleep Longer - Women who sleep less than 5 hours a day gain more weight than those who sleep more than 7 hours.
  12. Inhale the flavors of vanilla - Enjoying the sweet scents can make you feel like you've recently eaten something tasty. Natural vanilla pod is the best choice for you.
  13. Stop spending a lot of time watching TV - Research by Nutrition magazine has shown weight gain is seen in users who watch TV for more than 2 hours a day. This simple thing increases the consumption of fats and sugars. And that has a detrimental effect on the body shape.
  14. Get the support of a partner - a strong shoulder of someone significant will allow you to get results faster. If you don't know where to find the motivation to lose weight, look to your loved ones.
  15. Throw away all supplies of chewing gum - and don't try to buy them in the future. Materials published in Eating Behaviors magazine show that chewing gum reduces the chances of consuming healthy foods, especially fruits and vegetables.
  16. Eliminate the use of diet soda - despite the fact that this product is calorie-free, its use in food threatens additional inches in the waist and abdomen.
  17. Woman with a glass of tea
  18. Increase Your Vitamin D Dose - Sun supplement is essential for obese people. You can increase the level of the component in the blood by staying in the sun for longer and eating foods with vitamins.
  19. Make it a rule to wake up earlier to soak up the morning sun - if you want to lose weight, set your alarm a few hours earlier. Research from Northwestern University of America found a connection between morning sun exposure and a decrease in body mass index (BMI).
  20. Increase your intake of pure water - drink fluids throughout the day as if you were enjoying a delicious cocktail on the seashore. Scientists have long proven that quenching thirst and maintaining proper cell hydration can help with weight loss.
  21. Woman drinks water
  22. Drink a cup of green tea every day - the combination of caffeine and epigallocatechin gallate helps maintain a healthy weight.
  23. Don't wait to feel hungry - keep the interval between meals closer, then don't rush to eat like a hungry wolf. This will eliminate overeating and reduce the risk of metabolic disorders.
  24. Eliminate salt from your diet - it's not a very high-calorie food, but scientists from the University of Helsinki have shown a link between salt and obesity. Lovers of this spice with a distinctive taste are also at high risk of strokes and coronary heart disease.
  25. Woman refuses salt
  26. Do short interval workouts - they're more effective than traditional sports and can help you lose fat faster. In addition, short workouts increase insulin sensitivity and improve cardiovascular health.
  27. Visualize your success - visualize in vivid pictures what you will become when the goal is achieved. Information from the magazine showed that sketches of pictures in their own minds helped weightlifters increase muscle activity during exercise. With the same success, you can accelerate fat burning with special training.
  28. Get addicted to yoga - these exercises don't burn as many calories as possible, but they help form proper eating patterns and improve muscle tone.
  29. Girl doing yoga
  30. Drink coffee - read the advice of a psychologist to find the motivation to lose weight, and don't forget to read the recommendations of nutritionists. This drink stimulates the metabolism and accelerates lipolysis. The main thing is not to add sugar to the drink, otherwise all efforts will go down the drain.
  31. Take a friend to the gym - the gym time will be more enjoyable and fun.
  32. Eat desserts in the form of strawberries - despite the sweetness, this berry is allowed. It also promotes weight loss. Strawberries contain the antioxidant pigment resveratrol, which mitigates the effects of a high-fat diet. Dessert increases your activity, relieves pain and reduces inflammation in the body.
  33. Woman at the table with herbs and strawberries
  34. Write Your Goals Down - According to a study by the Dominican University of California, people who write goals on paper are more likely to achieve them.
  35. Chat on weight loss forums - make friends with similar problems. This helps you to live up to your responsibilities, is a good motivation to lose weight and to demonstrate personal results in the virtual space. They are praised by hundreds of people from other cities and countries. Agree, you are guaranteed an incredible boost of vitality. Such communities function as self-help groups in which people with the same problems motivate each other to succeed.
  36. Make 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 your metabolism, strengthen your heart and blood vessels. The muscular corset gains clarity and the body shape becomes slim.
  37. Eliminate beer from the menu - the frothy drink is critically harmful for the stomach and overall figure. It promotes weight gain, causes abdominal obesity in men and internal fat accumulation in women. Experts recommend drinking natural dry wine when you are ready to take a sip of alcohol. It has fewer calories and is high in antioxidants.
  38. Refusal of beer
  39. Do not sleep until noon - such a regime provokes weight gain, encourages the desire to eat fast food.
  40. Focus on quality rather than quantity - if you want to lose weight and maintain results, don't cut down on servings but think carefully about your diet for nutritional value. According to a JAMA study, people who opted for more vegetables while skipping processed foods lost enough pounds on their way to being slim. They didn't even have to skimp on portions and count calories.
  41. Take selfies - these photos will help you follow the dynamics of your weight loss. Take photos and send footage to friends with whom you want to share your achievements.
  42. Prefer fiber - Eat high fiber foods like fruits, vegetables, whole grains, and bran. In this way, you will reach your goal and the desired result faster.
  43. high fiber foods for weight loss
  44. Weigh yourself daily - write your successes in your success diary. Such motivation to lose weight for every day will allow you to observe your dynamic changes. Scientists from the University of Pennsylvania have shown that girls who weighed in every day lost more pounds than those who weighed once a week.
  45. Don't delete all potatoes from your menu - leave the baked tubers in the bowls for a change. It's definitely better than salty, greasy, and oily french fries. At the same time, however, the magical taste remains unchanged.
  46. Get your hands on ginger - according to researchers at 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 avocados to your meals - regular inclusion of the product in your diet will help you lose weight. The fruit reduces the BMI, has a positive effect on reducing the waistline. Avocados are versatile. It can be added to toasts, sandwiches, omelets, and herb salads.
  48. a dish with avocado for weight loss
  49. Eat from small plates - on average, a person puts 41% more food on a large plate, unconsciously.
  50. Write down everything you eat during the day - a special diary, according to the observation of experts, allows you to almost halve the portions and exclude unnecessary snacks from the diet.
  51. Avoid sweets for breakfast - opt for light Greek yogurt and dried fruit. Soon your body will be leaner and fitter.
  52. Keep tempting foods out of sight - ask your family to hide them so they don't catch your eye.
  53. Cut down on meat - replace this source of protein with higher fiber nuts or legumes. 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 to go from simple to complex, one step at a time.
  56. Say goodbye to white flour baked goods with no regrets - people who consume high levels of refined grains are more likely to have excess belly fat. If you want to lose weight. Cookies, crackers, and white bread should leave your table for good.
  57. Determine Your Weight Loss Motivation - Change your motivators regularly to keep them relevant. If you had to lose weight yesterday to improve your health, set a goal for yourself today to clip a new dress around your waist.
  58. Eat Cinnamon - Even adding a small amount of cinnamon to your daily cup of coffee will help you lose weight over time.
  59. Take off cinnamon coffee
  60. Do not eat ready-made meals - exclude fast foods from the diet. Research by the British Journal of Nutrition has shown that addiction to cooked meals contributes to obesity and an increased risk of belly fat.
  61. Before reaching for a fork, drink a glass of water in the morning - this speeds up metabolic processes, cleanses the intestines of pathogenic flora and prepares the body for fruitful work.
  62. Cut Down on Carbohydrates - A low-carbohydrate diet is effective for weight loss and insulin resistance.
  63. Postpone your lunch to an earlier time - eating lunch 1-2 hours earlier can change your waistline significantly and shed a few extra pounds.
  64. Remove alcohol - alcoholic beverages destroy the liver, kidneys and brain. They only temporarily add mood and cause a feeling of euphoria, but over time they worsen general well-being, increase the risk of obesity.
  65. Stay in the sunlight more - under the influence of a celestial body, fat cells tend to store less fat than those in the dark. Remember that staying in the open sun for more than 15 minutes a day without UV cream is unacceptable as it increases the risk of skin cancer.
  66. Eating an apple before dinner will help relieve the gas.
  67. Apple wrapped with tape measure
  68. Order personal training with a trainer in the gym - this is a great motivation for losing weight, because it is difficult not to work at full strength in such courses.
  69. Learn to accept negative feelings - losing weight in a good mood is rare. Usually this process is associated with high irritability and aggression on the part of a slimming person. Restrictions imposed by all sides are effective.
  70. Choose a wardrobe that suits you - if you are interested in the question of where to motivate yourself to lose weight and go to the gym, buy yourself a new fitness outfit. You will feel comfortable in it, which means that the workouts are done with positive energy.
  71. Leave your car at home and take a walk - driving is of course much more pleasant, faster and more efficient. You can visit several places at the same time, shop for groceries and never return home tired. However, if you are planning on weight loss, often leaving the car in the garage as a preference for hiking, biking, rollerblading, or skating. Anything can replace a vehicle if your leisure time promises to be sporty and active.
  72. Swap ice cream for frozen fruit - a refreshing dessert quenches your thirst for sweets, saturates your body with antioxidants, vitamin and mineral additives.
  73. Eat eggs for breakfast - most people can eat up to 3 eggs a day without fear. In such an amount, the product does not affect the growth of cholesterol and helps organize dietary meals.
  74. Breakfast eggshell for weight loss
  75. Refrain from Cigarettes - The annual meeting of endocrinologists presented evidence that giving up nicotine significantly improves metabolic processes in body tissues.
  76. Bring order to your home - clean and beautiful rooms will help you organize your meals.
  77. Motivate yourself to be in a good mood, because positive things and smiling help argue the matter. Create a romantic corner at home or, on the contrary, open the windows wide and let clean air and sunlight into your home.
  78. Taking your time eating is a monstrous mistake for most adults with no free time. Try to chew the food thoroughly before you dare to swallow it.
  79. Season with black pepper, chilli and other hot ingredients. They help cope with obesity and create unique conditions for the fight against extra pounds.
  80. As strange as it sounds, psychologists allow us to use obscene language. The magazine published an article, the author of which admits that swearing and profanity increase strength and power in sports. If you recharge yourself with bright emotions and use every chance for the good, you can get more serious results in losing weight.
  81. For a slimmer waist and figure, add apple cider vinegar to the water in the morning.
  82. Apples and apple cider vinegar on the slimming table
  83. Eat grapefruit several times a week - this product contributes to the loss of extra pounds and the breakdown of lipid cells in fat deposits.
  84. Listening to soft music while you eat will lower your total caloric intake and allow you to eat less.
  85. If you follow all of these rules and still have the weight in place, then you are trying to reduce your anxiety as much as possible.

Remember that the motivation to lose weight depends on your determination and desire to get results. Write down your goals on paper, come up with an approximate timetable for achieving those goals, and create a plan to achieve your goals. The best motivation on the way to success are daily changes in weight and body volume. Don't forget to record them, even if they seem insignificant to you. The walker is conquering the road, and your path has already begun!