Anyone who has faced such a challenge knows how much effort is required to lose excess weight. Sometimes, however, mere perseverance and work on oneself prove insufficient. One goes on another diet and makes many sacrifices, but the weight remains the same and all efforts are in vain. Why is this happening? Where does the weight loss plan fail and can it be effectively remedied? What can be done to really lose weight?
On what does weight loss success depend?
- Before committing to losing excess weight, it is necessary to realize what ultimate success depends on. The most important element is the right diet: to be successful, you need to know what to eat, in what amounts, and at what times. burn off unwanted fat reserves. However, diet alone is not everything, as stimulants such as coffee, cigarettes or alcohol can also have a significant impact on its effectiveness.
- The second important element for weight loss is physical activity, exercise in the gym, running and the like. You do not necessarily have to engage in a strenuous sport, but you should at least increase activity in relation to your current lifestyle. It is good to remember that physical activity also includes work and many household chores such as cleaning, gardening, hanging out the laundry or washing windows.
- Factors unrelated to nutrition and sports cannot be underestimated either. For example, stress, level of personal satisfaction with life, family relationships, type of work, psychological predispositions such as a strong will and the ability to maintain self-imposed discipline have a huge impact on the condition of the body. Lifestyle and friends also play a role: it is much easier to lose weight if you have friends who regularly do running exercises, for example, than if you are in the company of people who prefer to sit in front of the TV.
No individual plan
Weight loss diets work for some people and not for others. This is normal, because everyone has a different health status, different food preferences, and different levels of excess weight to lose. Therefore, you should not rely solely on other people's opinions about a particular diet; you should try it on yourself and adapt it to your own needs.
Many diets fail not because they lack strong willpower and perseverance in pursuing the goal, but because it simply was not the right solution for that particular person. When losing weight on your own, it is good to keep an eye on your body and how it reacts to the changes you make. Therefore, if a diet is not working, there is no point in sticking to it; it is necessary to look for new alternatives, adding supplements such as dietfactor Or slightly modify the finished plan.
An excellent solution is to consult an experienced dietitian who will prepare a tailored menu, taking into account your current state of health and the number of pounds you want to lose.
Inadequate motivation - How to motivate yourself to lose weight
In a way, losing weight is like quitting an addiction: it only works if you feel the need to do it. If you lose weight because it is fashionable or because others want you to, you will usually fail and be frustrated. Also, do not expect that with weight loss your whole life will suddenly change for the better, because it does not. Achieving the desired line certainly makes you feel better and introduces some positive changes in your life, but it does not work like a magic wand and it is worth remembering this instead of hoping for some miracle in your personal or professional life after losing weight.
Losing weight fails even when you want it too much. It is well known that people who go on a diet expect all the excess weight to disappear within a month, when in fact the process is much longer. There is no point in setting unrealistic goals: it is not possible to lose a few dozen pounds in a few weeks, and even if you did, it would reflect very negatively on your health.
Slimming with your head: one step at a time
When losing weight, it is important to measure your strengths by your actions, take into account your predispositions, and do not impose a rigid regimen on yourself overnight, because it almost certainly will not work. Don't be discouraged by slow progress; such an attitude makes you lose motivation or give up working on yourself altogether.
Weight loss is a long-term plan
It is impossible to lose weight overnight. Every diet takes time, and radical starvation diets, yes, work immediately, but they also return to the old weight very quickly, because the body is simply unable to function normally while constantly hungry. Dieting must be gradual for the best chance of success.
Denying oneself all pleasures without any prior preparation is an easy road to failure, as very few people will be able to maintain such a new lifestyle. Instead of giving up all unhealthy things right away, it would be better to reduce the amount at first, until harmful products are completely eliminated from one's diet. Sudden bursts of impulse only perpetuate old eating habits.
It is necessary to take weight loss seriously
The body can never be fooled. Snacking between diet meals defeats the whole effort: switching to light salads only makes sense if you do not resort to sweets and salty snacks, otherwise your weight will not change quickly. If you can't eat a salad, simply add other, more satiating foods to your daily menu, but they must still be things with a relatively low number of calories And without "empty" carbohydrates.
Nor will it be successful if every day you find an excuse not to go to exercise or to eat a fatty dish instead of diet soup. Weight loss requires perseverance, and laziness is certainly not an ally here, and every moment of weakness takes you away from your goal. Instead, it is important to increase motivation every day and do things in excess, such as walking home from work instead of taking the bus or taking a longer walk on Sundays instead of sitting in front of the computer.
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Ability to manage a crisis
Every person who has resolved to lose weight sooner or later falls into a crisis and begins to wonder about the meaning of the whole endeavor. A weight crisis is extremely unpleasant because it is usually accompanied by hunger and fatigue, and if, in addition, other worries come crashing down on your head, it is really difficult to persevere in your resolution. Therefore, at such times, you often try to console yourself with unhealthy foods and should supplement your diet with vitamins and trace elements for the better. Therefore, it is worth preparing for this eventuality and developing a crisis action plan.
Weight loss requires knowledge
A major misconception of most people who lose weight is the simple belief that all it takes is to drastically reduce calories and in a few weeks the body will be slim and shapely. Even when this happens, it is not without side effects: a poorly prepared low-calorie diet always takes its toll on health. It is important to know not only how many calories a product has, but also what its characteristics are. glycemic index and the content of valuable nutrients.
The daily diet must provide the right amount of carbohydrates, proteins and fats, so it is impossible to compose an adequate meal without the right knowledge. The same goes for vitamins: the fact that a very healthy fruit has a lot of vitamin C does not mean it is enough, because the body needs other vitamins and minerals, which can be found in other products. In other words, you need to make sure that your meals are varied.
You will need these messages even after you have finished losing weight. The last day of dieting is not a signal to return to old eating habits. Although it is not necessary to follow such strict recommendations, it is good to remember that certain things make you quickly regain weight. Some habits, such as avoiding sweets, should be implemented forever, otherwise a yo-yo effect will occur, through which all the work will have to begin again.
Progress in weight loss must be rewarded
Proper weight loss does not produce spectacular results. It is a slow process, so improvements may simply slip by if, for example, one only weighs oneself instead of measuring oneself even with a centimeter to see if and to what extent individual body circumferences have decreased.
And it is no wonder if, seeing no improvement, one partially abandons the diet because "there is no point anyway." Results need to be recorded so that progress made in, say, a month or a quarter can be seen in black and white. This is because often, in the absence of such records, the assessment of the effectiveness of a diet is completely different from the actual results.
It is also worth rewarding obvious progress in some way, even giving yourself a small gift for a job well done. People on diets often do exactly the opposite; they are very critical of their appearance and get angry at the slow pace of change. This attitude seriously undermines motivation to keep working, because it is the prospect of a pleasant reward that encourages effort.
The right mix of people
Environment and social influences have a huge impact on maintaining a diet. If there are people around you who have a negative attitude toward weight loss, you are very likely to succumb to their influence and give up the challenge. Worst of all is when someone tries to tell you that the whole diet is useless because looks don't matter at all and people should appreciate other qualities, even if it's really just a matter of making a person who loses weight look much better than she does over time.
On the other hand, what is often ignored is the positive influence of people who cheer on slimmers and give them the strength to persevere in their purpose. And it is thanks to them that, in many cases, people are able to overcome the crisis and follow the diet instead of abandoning it halfway through. For this reason, it is a good idea to talk about your weight loss plan to your good friends, so that you will have people by your side who will support you and at the same time point out when you do something contrary to your ambitious plans. The good influence of friends has already helped more than one person lose excess weight.