How to get ready to lose weight psychologically and morally. Mood from Sytin, Kuznetsova, tips for losing weight

Weight loss psychology is a branch of the psychology of eating behavior that examines the motivation for losing weight, restoring a healthy lifestyle, as well as those negative patterns of behavior that constantly disrupt the diet. Losing weight through psychology proves its effectiveness (confirmed research, stable results), in contrast to numerous diets, strict prohibitions and other advice from doctors and nutritionists, since the true causes of excess weight lie in compensation for some internal conflicts.

The psychology of losing weight helps to deal with issues of motivation, to understand why breakdowns occur every time, instead of the individual blaming himself for the lack of willpower. Issues are raised of excessively applied efforts that do not bring any visible results, and the resulting disappointments not only in weight maintenance systems, but also in maintaining self-esteem. Eating behavior reflects not only a person’s interaction with food, but also his interaction with himself, reveals true motives, so moments of interpersonal relationships, child-parent traumas are clearly traced here, explanations are found for why not a single diet works, and if it does, then after a while everything comes back.

Psychosomatic psychology for weight loss for women works like magic for some, because in situations where the weight is dropped to a certain point, and then everything stops, neither fitness trainers nor nutritionists can figure out how to get out of the impasse. In psychotherapy, it is quite easy to find the levers that establish these internal frameworks and keep the appearance of the body at a certain level. The huge influence of mood, motivation, personal failures, crises and problems with self-control ultimately result in a problem with food, just as drug addicts under such stress increase the risk of returning to use.

What is a weight loss mindset?

To lose weight, you need to have a clear motivation, define the end goal, in order to avoid disappointment, depression and apathy. People are not born fat, but become overweight during the course of life, when laziness and bad habits take precedence over a balanced diet, a healthy lifestyle, and correct eating behavior.

Getting ready to lose weight means deciding exactly why you need to go through this path, what results are expected, why problems with excess weight arose, how to avoid emotional and physical starvation.

The process of weight adjustment should bring joy, satisfaction, motivation to have a positive attitude - I want to lose weight in order to have a child, get healthy, get a job, get married, buy the desired dress, swimsuit, go on vacation. But to lose extra pounds so that neighbor Ira will envy - it is unlikely that such an attempt to lose weight will be successful.

The main motivation for losing weight should be love for your body and joy, because positive emotions work wonders and make it easy to achieve your goal.

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Choose the right colors

If you decide to lose weight, white color for dishes is not suitable. Against this background, the food looks very contrasting, attractive, appetizing, and will certainly be eaten. Orange, pink, pistachio are generally contraindicated for those losing weight, since not only will the contents of the plate be eaten, but additional supplements will also be required. Yellow is similar to the influence of white, but it causes a feeling of fullness more quickly, so a bowl of the former may be enough for lunch. Red is good for holidays and celebrations. It excites, and in this state a person has poor control over hunger and can eat a lot. Blue - ideal for appetizers and salads. The most unpalatable color is dark green with a tint of black or brown, which is commonly called swamp. Food looks unappealing on such plates.

For those who are losing weight and watching their figure, the ideal choice is plates in creamy, creamy, milky and brown shades. You can also use blue and yellow colors. But the most delicious tea comes from yellow and white cups with a calm pattern. Change the dishes in the kitchen, create coziness and comfort for all family members!

How to mentally prepare yourself for weight loss

How to mentally prepare yourself for weight loss in order to comfortably prepare your brain and body for the changes will be discussed below. To do this, you need to follow several steps.

Defining the Goal

The main reason for failures on the way to the desired goal is insufficiently strong motivation. You need to clearly answer yourself - “why do I want to lose weight?” The answer should inspire, give strength, invigorate, be a bright activator when you give up or become lazy. The correct goal is like a diagnosis in medicine - the success of the treatment process depends on it.

You need to set a specific and adequate goal - to lose 3 kg in a month in order to fit into your favorite skirt. But you shouldn’t overestimate the results, as this can lead to exhaustion of the body and a depressive state.

Stimulus is motivation, and efforts generate results. The process of losing weight starts from the head, and the brain controls the body. When there is a goal, then there is a desire to work on yourself and move on.

Journaling

A valuable assistant in losing weight is a food diary. You need to write down all the information related to the weight adjustment process in a notebook. First you need to describe the available parameters of the figure.

Mark the initial data and record the final results, as in the example:

Add the selected goal, desired results, write down a weight loss program and diet menu. The more accurately each step is described, the more comfortable it will be to follow the weight loss rules. The diary makes it possible to analyze, control actions, draw conclusions from unsatisfactory results, and take new steps towards correcting the situation.

The diary will allow you to adequately look at the situation:

• amount of food eaten;
• how many kilocalories were burned in the gym;
• what foods were introduced into the diet;
• were there any deviations from the diet?

All records must be honest, awaken responsibility for the actions performed, discipline, correct mistakes, visualize the final result, and be a powerful incentive for further self-improvement.

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Choosing a comfortable diet

Nutritionists do not recommend abruptly switching to a low-calorie diet; it is necessary to gradually reduce the calorie content of dishes, taking into account the needs and characteristics of each organism. First, you need to exclude semi-finished products, sauces, chips, crackers, white bread from your diet, then reduce the fat content of the dishes, and in the end say “no” to sweets.

Write down your daily diet in your diary, introduce more vegetables, fruits, and dairy products. In the process of losing weight, it is important to cleanse the body of waste, toxins, and regulate water-salt metabolism.

The following indicators must also be taken into account:

• the number of kilograms you plan to lose;
• time for which you need to lose weight;
• general well-being and health status;
• eating habits and taste preferences;
• financial costs for purchasing dietary products;
• intensity of physical activity.

When choosing a diet, you need to analyze the menu, food intake, and method of preparing foods. For example, according to Mirimanova’s diet, you need to have breakfast early and dinner before 6 o’clock, while observing exceptionally gentle processing of foods.

It is possible, instead of long-term diet programs, to use fasting days, for example, on kefir, cottage cheese, apples, milk, vegetable or fruit smoothies, light broths or water. There are also quick diets - from 3 to 10 days (Hollywood, Japanese, cabbage, kefir, buckwheat).

Self-hypnosis

You can tune in to losing weight by “programming” your brain to achieve a certain goal - losing up to 10-15 kg per month. This is real, both physically and psychologically, because thoughts change a person’s life and a lot depends on the mood.

For self-hypnosis to help, you need to retire, relax, and focus on breathing. Imagine your own body in front of you, note the shortcomings, and then mentally change the shape, look at yourself renewed - slim, thinner, beautiful, confident in your actions.

Formulations for self-hypnosis:

• Everything works out for me, I strictly follow my goal.
• Yes, I want to eat a bun, but such food will not achieve my desired goal.
• Laziness won't stop me from enjoying my new lifestyle.
• I can control myself.
• I feel better every day, and the kilograms are disappearing before our eyes.

  
  Tips on how to mentally prepare yourself for weight loss.

You can use various phrases to lose weight; it is important that the text of self-hypnosis is positive, gives strength and encourages. It is important to regularly perform self-hypnosis sessions, after waking up and before going to bed.

Gaining support

When losing weight, you need to enlist the support of like-minded people. Being in a team is an opportunity to discuss together an action plan, results, and outline new plans.

During a period when you give up, a partner will help give you confidence and allow your motivation to grow and strengthen.

It is also an additional incentive to be better, to move forward, to compete, to be responsible not only to yourself, but also to others. “How can I eat a cake when my friend is starving!”

Establishing stages of weight loss

Proper weight loss consists of several stages:

1. Weight Loss Plan - Predicting exactly how your body will react to dietary changes is difficult, but setting a desired goal is necessary.
2. Organize your daily routine – sleep, exercise, breakfast, nap, gym session, lunch, walk in the fresh air, dinner, motivational lesson, sleep.

3. Physical activity – determine the type(s) of physical activity (fitness, swimming pool, jogging, jumping rope, strength exercises).
4. Review bad habits and develop a plan to eliminate them.
5. Diet – you need to adjust your body to small meals, at least 5-6 times a day, with light snacks and hearty main meals (breakfast and lunch).
6. Diet – food should be balanced. Proteins and fats of both plant and animal origin, a sufficient amount of microelements and vitamins is required.
7. Body composition control - it is necessary to regularly measure the circumference of the waist, hips, arms, analyzing body parameters.

If you follow the stages of weight loss, the weight loss process will be smooth, safe and of high quality.

System of rewards and punishments

Rewards and punishments are two sides of the same coin, and to get gold as a result, you need to follow simple rules:

• Eating too much - no watching your favorite program, or punishment in the form of cleaning the house, getting up early;
• The desired results have been achieved - you can afford to buy a new handbag or a bottle of expensive eau de toilette.

When your mood is positive, it is easier to stick to a weight loss program.

Ways to overcome food addiction

Not every person can understand how to psychologically tune in to losing weight and overcome food addiction in order to get rid of the constant desire to eat something. First of all, you need to work on proper self-esteem, you need to stop reproaching yourself for your weaknesses and eliminate self-flagellation.

Secondly, you need to learn not to hold back your emotions, to give vent to negative energy in order to avoid emotional starvation. Thirdly, you need to occupy your brain, do some general cleaning in the house, read a book, solve crossword puzzles.

If you feel a strong desire to eat something, you need to drink water and try to distract yourself.

Each time it will be easier to overcome psychological difficulties without overeating. Regular physical activity reduces cravings for sweets; in addition, fitness will allow you to tune in to the right wave and become a source of positive charge in the process of losing weight. The famous psychoanalyst Louise Hay calls for changing life attitudes.

First of all, you need to change your inner self, and then adjust your physical parameters. To do this, give up negative thoughts, often say the phrases “I live in harmony with the world around me,” “I am full of strength and energy,” “I am happy in my new body,” “I love myself and my figure.”

To cope with addiction to eating high-calorie foods, you need to find the right ways to manage emotions and not depend on the opinions of others. A person himself is the master of his life, dictating his own rules and guidelines.

Sports activities to strengthen muscles

How to lose weight very quickly? Add physical activity to proper nutrition. You can work out at home, for free, without having to purchase a gym membership. Although for some people, investing their own money is an additional incentive, a reason not to miss classes.

The desire “I want to lose weight” is not enough; you will have to make a lot of effort and follow the following rules:

1. To lose weight you need to exercise 3-4 times a week.
2. The real way to lose weight is to keep your workouts long. Multiple studies have proven that aerobic exercise lasting more than 40 minutes is the best way to achieve your dream figure.
3. Aerobic exercise is not enough; it is recommended to add strength exercises. They are the ones who build the muscle corset, tighten the figure, and improve the silhouette.
4. During the workout, you need to monitor your heart rate; it should not exceed the maximum allowable value. It is approximately calculated using the formula: 220 - age in years.
5. Training should be functional, targeting all muscle groups.
6. You need to increase the load gradually.

Training must be combined with a diet. There are certain rules regarding eating before and after training. It is better to ask your attending nutritionist about this and include these products in your daily diet.

Why do you need motivation?

The motivation for losing weight can be different - someone needs to lose extra pounds due to health problems, someone cannot give birth to a child and cannot do without adjusting their figure and nutrition. For some, it’s enough to “fit into” a new dress or go to a party looking slim and radiant.

For everyone, a goal is a tool for victory; as a result, self-esteem increases, health improves, and joy appears in life. The answer to the question: “Why do I want to lose weight?” must be clear and precise. But at the same time, you don’t need to set inflated goals so as not to be disappointed in yourself and your abilities.

It is safe and physiological to lose up to 3 kg per week, depending on your initial weight. The right motivation will be an incentive for effective weight loss. You shouldn’t postpone the “start of a new life” until tomorrow. Today you can make a light salad for dinner, perform a few gymnastic exercises, and start a food diary.

Stress management

Stress is an underrated topic when it comes to weight loss. If you've recently had a lot of stress, you'll lose weight more slowly as you lose weight.

Let's continue our line of advice