Every third woman and every fifth man have problems with excess weight. Undoubtedly, each of these people knows about their problems, and, perhaps, makes considerable efforts to get rid of extra pounds. Moreover, according to statistics, only 3% of women are satisfied with their appearance. Hence, the remaining 97% do something to improve their appearance. But how to make yourself lose weight? Is there a working psychology of weight loss that will help to cope with this problem?
The thing is that excess weight is a problem that must be dealt with, and which can and must be won. However, overweight requires constant attention to calorie intake and lifestyle, as well as daily efforts to get rid of excess kilograms.
Unfortunately, most people who suffer from excessive weight, it is very difficult to make every effort on their own every day. And even after starting to correct the situation and staying on the diet for a while, as a result, most lose weight, resign themselves to their appearance and extra pounds. Excess weight wins and remains sometimes forever.
To prevent this from happening to you, offer some tips on how to stay on a diet and get rid of hunger. In fact, this is a brief psychology of diet, the psychology of losing weight.
1) Admit to yourself that you are overweight
The very first step to be taken is to admit to yourself that excess weight is present. This will help centimeter tape, body mass index (BMI), floor scales, old photos, clothes and everything that will indicate that the body weight is not what it should be, and not the same as it was before.
2) Decide if you will fight overweight
In fact, the decision to fight overweight is a very important step. After all, recognizing the existence of excess weight does not mean that we are ready for some actions and sacrifices. If excess weight does not interfere with life and is not a problem that we are ready to get rid of at any cost, it will be easier not to do anything. At least until the state of the body will not think about it.
But if you live with too much weight already unbearable, the appearance suffers from excessive kilograms, and health is far from ideal and only worsens, then such a person is ready to make every effort to bring his body to normalcy. In this case, you need to make sure that this determination to fight overweight does not leave such a person. This will help council number 3.
3) Do not try to lose weight quickly
Our task is to make sure that the process of losing weight is not interrupted and continued until the desired results were achieved. What’s the point that anyone who wants to lose weight a day and a half does not eat anything, and then throws down his fight with excess weight and, as a rule, gets even fatter?
Let the duration of your weight loss be greater than that promised in fashion magazines. But getting rid of excess weight is important result. And it will only be if you do not stop the process of losing weight. Do not think about how to lose weight quickly, concentrate on staying on the diet. You change your lifestyle, and do not give up taste preferences for a short time.
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4) Your enemy is a feeling of hunger
In fact, this is so. The feeling of hunger can be endured for a while, but it is impossible to live with it constantly. Therefore, when losing weight, it is necessary to take care of the question: how to get rid of hunger? A constant feeling of hunger, in the end, overpower any willpower, and you will eat a lot of excess.
Eat 3-4 times a day and in no case reduce the number of meals. Thus, you will only achieve that the body will greatly slow down the metabolism, and the process of losing weight will become more complicated.
5) Eat no more than 90 grams of carbohydrates per meal
Our liver can process any amount of food. However, only not more than 90-100 grams of carbohydrates will not turn into fats, because just such an amount of the liver can contain in the form of glycogen. All that is over this amount will certainly be processed into fat in order to reduce the amount of sugar in the blood. To prevent this from happening, be careful of the carbs consumed: they can increase excess weight.
6) Eat everything you want, but not more than 1000-1200 kilocalories per day
If at 3-4 meals you will eat no more than 1000 kilocalories per day, then for this very day you will certainly lose about 160 grams of fat, and the total body weight loss will be even more due to water and muscle tissue.
7) After the end of the weight loss process, go to a normal diet
After you achieve your goal, and your weight will return to normal, you can go to a normal diet of 2500 kilocalories. Just remember the following simple rules …
- Eat 3-4 or more times a day;
- Do not eat more than 90 grams of carbohydrates per meal;
- Do not eat before going to bed and at night;
- Observe the right proportions of your diet: 90-100 grams of protein, 60-80 grams of fat, 350-370 grams of carbohydrates.
Excess weight is a big problem, which, meanwhile, can be solved by changing the diet. But, to do this, it is necessary to recognize the existence of the problem and decide to start a fight against it. If you made this decision, the above advice will certainly help you.