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 well. Few reached the winning final. Properly chosen motivation to lose weight and a well-designed action plan helped the lucky ones to achieve results. The long-awaited award more than offsets the effort. And the difficulties left behind turned to torus. An analysis of research conducted by scientists at the University of California, Los Angeles, showed that most people who turn to the principles of strict diets are left with nothing. Some of them never managed to lose a single gram, and some returned the melted weight with a good increase as soon as they gave up the strict limits.

Motivation for weight loss: 70 beauty tips

The secret of weight loss lies in the holistic approach to weight loss. Experts admit that a pre-prepared program in which the motivation to lose weight is written every 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, there is something to fight for, because the main prize in the form of a slender and embossed body is waiting ahead. Everyone 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 a role model. So let's go. TOP 70 secrets to motivate to lose weight:

1. Eat more often - don't think skipping meals is the key to a slimmer body. Research published in the Journal of the American Dietetic Association shows that three meals a day with two snacks between meals can help you lose weight.
2. Exercise hunger - According to a study by the University of Bath, eating before a workout makes it harder to lose fat. Go to the gym on an empty stomach and you will see that the weight is melting before our eyes.

3. Sleep in a cool 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 in the British Community and the Australian Raven Institute.
4. Squeeze your muscles every time you are tempted to eat a piece of chocolate or something harmful. Consumer Research magazine publishes 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 the temptation without internal tremors.
5. Eat from blue plates - the cold color satisfies hunger and does not provoke your appetite.
6. Establish yourself with the help of confident phrases - do not complain about past failures, as a result of which you have not been able to lose weight. Stand in front of the mirror and confidently tell yourself that you will do what you can to achieve your goal. This move is ideal for those who do not know where to get motivation to lose weight to get even a little closer to their dream.
7. Go to bed early - it is extremely important that those who lose weight do not stay up late. Research from the American Academy of Sleep Medicine shows that lack of sleep and staying up late can contribute to weight gain. If you consider yourself an owl, restart. Reset your internal clock to get used to the new routine. Believe - you will succeed!
8. Equip a gym at home - it will be enough to buy a minister, treadmill, exercise bike or elliptical complex for regular exercise. You can work out more often at home than in the fitness club, while keeping everything you need at your fingertips.

9. Sleep longer - Women who sleep less than 5 hours a day gain more weight than those who sleep more than 7 hours.
10. Inhale the aromas of vanilla - enjoying the sweet aromas, you can feel as if you have recently eaten something delicious. Natural vanilla beans are the best choice for you.
11. Stop spending a lot of time watching TV - Research from Nutrition magazine shows that weight gain is seen in users who watch TV for more than 2 hours a day. This simple question increases the consumption of fats and sugars. And this has a detrimental effect on body shape.
12. Get the support of a partner - the strong shoulder of a significant person will allow you to achieve faster results. If you do not know where to find motivation to lose weight, look for it among your loved ones.
13. Discard all stocks of gum - 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 eating healthy foods, especially fruits and vegetables.
14. Eliminate the use of diet soda - despite the fact that this product is not high in calories, its use in food threatens extra inches in the waist and abdomen.

15. Increase your dose of vitamin D - Adding sun is essential for overweight people. You can increase the content of the component in the blood by staying in the sun longer and eating foods with vitamins.
16. Make it a rule to get up early to soak up the morning sun - if you want to lose weight, set your alarm a few hours earlier. Research from the Northwestern University of America has found a link between morning sun exposure and a decrease in body mass index (BMI).
17. Increase your intake of clean water - drink the liquid throughout the day, as if enjoying a delicious cocktail on the beach. Scientists have long proven that quenching thirst and maintaining proper cell hydration can help you lose weight.

18. Drink a cup of green tea every day - the combination of caffeine and epigallocatechin gallate helps maintain a healthy weight.
19. Don't wait for the feeling of hunger - let the distance between meals be less, then you won't pounce on food like a hungry wolf. This will eliminate overeating and reduce the risk of metabolic diseases.
20. Eliminate salt from your diet - it's not a high-calorie food, but scientists at the University of Helsinki have shown a link between salt and obesity. Lovers of this spice with a pronounced taste also have a high risk of stroke and coronary heart disease.

21. 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.
22. Visualize your success - visualize in vivid images what you will become when the goal is achieved. Information from the magazine shows that sketches of images in their own minds help weightlifters increase muscle activity during training. With the same success, you can speed up fat burning with special training.
23. Get addicted to yoga - these exercises will not burn as many calories as possible, but will contribute to the formation of proper eating behavior and improve muscle tone.

24. Drink coffee - study the advice of a psychologist how to find motivation to lose weight, be sure to read the recommendations of nutritionists. This drink stimulates the metabolism, accelerating the processes of lipolysis. The main thing is not to add sugar to the drink, otherwise all efforts will go to the sewer.
25. Bring a boyfriend or girlfriend to the gym - the time at the gym will be more enjoyable and fun.
26. 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 softens the effect of a high-fat diet. Dessert will increase your activity, relieve pain and reduce inflammation in the body.

27. Write down your goals - According to a study by the Dominican University of California, people who write down goals on paper are more likely to achieve them.
28. Talk on weight loss forums - find friends with similar problems. This will help you realize your responsibility, will be a good motivation to lose weight and demonstrate personal results in cyberspace. You will receive praise from hundreds of people from other cities and countries. Agree, an incredible surge of vivacity will be guaranteed. Such communities act as self-help groups, where people with the same problems motivate each other to succeed.
29. Take time for strength training - do not 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 shape of the body will become thin.
30. Exclude beer from the diet - the frothy drink is critically harmful to the abdomen and the whole figure. It promotes weight gain, causes abdominal obesity in men and the 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 high in antioxidants.

31. Do not sleep until noon - such a regime provokes weight gain, encourages the desire to eat fast food.
32. 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 a JAMA study, people who chose more vegetables while cutting down on processed foods lost enough weight on their way to being thin. To do this, they did not even have to reduce portions and count calories.
33. Take a selfie - these photos will help you track the dynamics of weight loss. Take photos and send pictures to friends with whom you want to share your successes.
34. Prefer fiber - Eat foods rich in fiber such as fruits, vegetables, whole grains and bran. In this way you will achieve your goal faster and you will get the result you are striving for.

35. Weigh yourself daily - write down your achievements in your success diary. Such motivation to lose weight every day will allow you to monitor your changes in dynamics. Researchers at the University of Pennsylvania have shown that girls who put on the scales every day lost more weight than those who weighed themselves once a week.
36. Don't eliminate all potatoes from your diet - leave the baked tubers in the peels for a change. It is definitely better than salty, greasy and greasy french fries. But at the same time, the magical taste remains unchanged.
37. Stock up on ginger - according to researchers at the Texas Crab Center, this spice works wonders in its raw form. With the use of ginger, the weight begins to melt before our eyes.
38. Add avocado to your diet - regular inclusion of the product in the diet contributes to weight loss. The fruit reduces BMI, has a beneficial effect on reducing waist size. Avocado is universal. Can be added to toasts, sandwiches, omelets and herbal salads.

39. Eat from small plates - on average, a person puts 41% more food in a large plate, doing so unconsciously.
40. Write down everything you eat during the day - keeping a special diary, according to the observations of experts, allows you to reduce portions by almost half, to exclude unnecessary snacks from the diet.
41. Avoid sweets for breakfast - bet on light Greek yogurt and dried fruit. Soon your body will be slimmer and better.
42. Keep tempting foods out of sight - ask your family to hide them so they don't catch your eye.
43. Cut down on meat - replace this protein source with more fiber-rich nuts or legumes. Try to give preference to lean beef and lamb.

44. Don't set global goals - break them down into smaller steps, step by step from simple to complex.
45. Say goodbye to baked white flour products without regret - people with high consumption of refined grains are more likely to have excess belly fat. If you want to lose weight. Cookies, biscuits and white bread should leave your table forever.
46. Determine your motivation to lose weight - periodically change your motivators so that they always remain relevant. If yesterday you had to lose weight to improve your health, today you aim to button a new dress at the waist.
47. Eat cinnamon - even adding a little cinnamon to your daily cup of coffee will help you lose weight over time.

48. Do not eat ready-made food - exclude fast food from the diet. Research from the British Journal of Nutrition shows that addiction to cooked meals contributes to obesity and an increased risk of belly fat.
49. Before reaching for the fork, drink a glass of water in the morning - it speeds up metabolic processes, cleanses the intestines of pathogenic flora and sets the body to work productively.
50. Reduce Carbohydrates - Low carb diets are effective in weight loss, insulin resistance.
51. Move your lunch earlier - eat 1-2 hours earlier, you can significantly transform your waistline and lose a few extra pounds.
52. Eliminate alcohol - alcoholic beverages are destructive to the liver, kidneys, brain. They only briefly add mood and cause a feeling of euphoria, but over time they worsen the general well-being, increase the risk of obesity.
53. Stay longer in sunlight - under the influence of a celestial body, fat cells tend to store less fat than 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.
54. Eating an apple before dinner will help relieve the discomfort of bloating.

55. Order personal training with a trainer in the gym - this is a great motivation to lose weight, because it is difficult to work not in full force in such classes.
56. Learn to accept negative feelings - losing weight in a good mood is rare. Usually this process is associated with high irritability, aggression on the part of a person who loses weight. Restrictions imposed by all parties have an effect.
57. Choose a wardrobe that suits you - if you are interested in the question of where to get motivation to lose weight and go to the gym, buy a new gym outfit. You will feel great in it, which means that the training will be conducted with positive energy.
58. Leave your car at home and take a walk - of course, driving a car is much more enjoyable, faster and more efficient. You can visit several places at once, buy groceries and return home not a little tired. But if your plans include weight loss, often leave your car in the garage to give preference to hiking, biking, rollerblading or skating. Anything can replace a vehicle if your free time promises to be sporty and active.
59. Swap ice cream for frozen fruit - a refreshing dessert will quench your thirst for sweets, will saturate your body with antioxidants, vitamins and mineral supplements.
60. 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 organize dietary meals.

61. Quit smoking - The annual meeting of endocrinologists presented evidence that quitting nicotine significantly improves metabolic processes in body tissues.
62. Arrange your home - clean and beautiful rooms will help you organize your meals.
63. Motivate yourself to be in a good mood, because positive and smiling help the cause to argue. Create a romantic corner at home or, conversely, open your windows wide, letting in fresh air and sunlight in your home.
64. Taking time during meals is a monstrous mistake for most adults who do not have free time. Try to chew food well before you dare to swallow it.
65. Season with black pepper, chili and other hot ingredients. They will help deal with obesity and create unique conditions to fight excess weight.
66. Strange as it may sound, psychologists allow us to use obscene language. The magazine published an article whose author admits that swearing and obscene words increase strength and power during sports. By recharging with bright emotions and using every chance for good, you can achieve more serious results in losing weight.
67. Add apple cider vinegar to the water in the morning for a slimmer waist and slimmer figure.

68. Eat grapefruit several times a week - this product contributes to the loss of extra pounds, the breakdown of lipid cells in fat stores.
69. Listening to soft music while eating will reduce your overall calorie intake and allow you to eat less food.
70. If you follow all these rules and the weight still remains in place, try to minimize anxiety levels.

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 schedule 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 write them down, even if they seem insignificant. The walker conquers the road and your journey has already begun!