Motivation for losing weight is not just a picture of a super-slim model on the refrigerator. A good attitude towards losing weight is everyone’s business, and this is not an easy task. Books often offer something that is not very suitable for a particular person, which is why most of us cannot “stick to” a diet or accustom ourselves to constant physical activity. However, psychologists have long studied the general patterns of motivation, and today we will try to apply this knowledge to losing weight.

Motivation is emotional and stressful

This motivation is described in the works of Dr. Kovalkov and his supporters, who are the majority among Russian nutritionists. It is suitable for girls who are fixated on their appearance, fashion and everyone who has given up on themselves and lives.

According to her, you need to convince yourself to lose weight for own health. This motivational technique is quite effective for losing weight. It helps to highlight the main thing why you are struggling with excess weight, and shift your attention from unhealthy ways of losing weight to normal ones, which are recommended by doctors. Step by step instructions motivation:

1. Get tested, ask your doctor to tell you in detail about the health hazards that cause overweight.
2. Think about what you can and cannot do if your weight increases and your health deteriorates. Believe me: following short-term diets without switching to a healthy and balanced diet will guarantee weight gain.
3. Understand: you need to lose weight for your health, to be active and strong for as long as possible.
4. Choose one weight loss plan recommended by registered dietitians and follow it.
5. Don't “flaunt” your first results. Monitor your improvement and continue to lose weight according to your own plan until the result is achieved.

Rational motivation for effective weight loss

This technique belongs to cognitive therapist D. Beck; it is suitable for those who like to control everything, plan, write lists, and set goals.

1. Make a list of things you could do after you lose weight but can't do yet. Write anything here, both important things, for example, the birth of a child, and small whims, for example, buying a miniskirt with lace.
2. Write down the most important points from this list on a card that you always carry with you and read from time to time.
3. Before every meal, be sure to re-read your motivation card.
4. Set a specific goal for yourself, but don’t link it to weight. For example, something like this: “I will stop adding sugar to drinks, eating cake for lunch, taking healthy snacks with me to the office, and I will do all this by the end of October.” The goal may also be to follow a diet.
5. List individual activities for your goal to achieve it, these will be tasks. So, for example, if your goal is to drink unsweetened coffee instead of sweet coffee, the task for Monday will be to put 1 spoon less, on Tuesday - by 2, on Wednesday - replace the rest of the sugar with stevia extract in tablets, and the like.
6. Try not to overwork yourself and your body, do not set many goals at once. For weight loss, it is optimal to have 2 or 3 goals for 1 month, so you can return or acquire healthy habits.
7. Write down goals, objectives, specific events in a special notebook. Divide the sheet in half, fill in the columns, calling them “plan” and “fact”.

Visualization is a visual representation of something. Visualization of desires is mental image desired. Visualizing your body the way you want it to be forces your subconscious mind to match your body to the mental image you created as much as possible.

This technique is taken from systems positive psychology A. Sviyasha and L. Hay. Suitable for visual people, creative people who are able to be inspired by beauty rather than health.

How to lose weight with this motivation:

1. Think in vivid detail about how happy and interesting you will live after losing weight.
2. Sit down at the table and write a motivational story in the 1st person about what you will do after losing weight.
3. You can make a whole collage of magazine photos, shoot a photo story about this future life of yours.
4. Look in the mirror, convince yourself that you deserve a wonderful, vibrant life.
5. Start doing everything as if you had already lost weight. If you dream of going on a trip, go on it right now; if you want to update your wardrobe, buy a couple of stylish things.
6. Re-read your story about a healthy life morning and evening, supporting it with dreams.
7. Visualize by imagining yourself thinner or using a collage of yourself as thin for this purpose.
8. “Scroll” the visualization as soon as you start to be lazy to do exercises in the morning or feel a craving for junk food.
9. Choose the weight loss method that is most natural for you.

So we have looked at the most popular motivations for losing weight, these are:

• emotional-stressful;
• rational;
• visualizing.

The choice, as always, is yours.

Today I have prepared a surprise for all readers (and, perhaps, readers) of the site - recommendations on how to easily lose weight using creative visualization. There are no women who are absolutely satisfied with their figure. And looking at themselves in the mirror, many women sigh, remembering images of the beautiful and famous. And for many women, it includes both external attractiveness and a magnificent figure.

Creative Visualization as a Tool for Weight Loss

Creative visualization is an excellent tool for losing weight. By creating a mental image of your body the way you want it to be, you force your subconscious mind to shape your body in reality. Form it in such a way as to get as close to the imaginary, mental image as possible.

This doesn't mean that creative visualization can completely change the shape of your body. This means that if you create mental images according to the rules of visualization, you will improve appearance and reduce weight.

It is an indisputable fact that thoughts and emotions affect the body, for better or worse, depending on the prevailing thoughts and emotions. Negative thinking, fear, stress, agitation, anxiety and anger harm the body. Under these conditions, the body produces toxins in the blood, which, of course, has a negative effect.

Positive thinking, happiness, love and trust heal and strengthen the body.

You can use the connection between your mental images and your body to your advantage. The subconscious mind accepts and considers both real images and mentally imagined images. This means that if you imagine yourself being thin, your subconscious mind will perceive this as reality. And it will act accordingly to make your body correspond to your mental images.

Losing weight through creative visualization can be called a “mental diet.” Of course, your chances of success will be greater if, in addition to visualization, you reduce the amount of food you eat and engage in physical exercise.

After finishing the visualization, don’t tell yourself – all this is nonsense, I won’t be able to lose weight. By uttering these words, you thereby destroy all the work done. The thought of mistrust prevents the subconscious from perceiving mental images of your ideal figure.

As with everything else in life, you will need persistence.

Exactly how you think affects your body. Think about what you want to achieve in this regard, not what you want to get rid of. Think about how you want to look, not about how much you are overweight. Visualize your ideal figure, not what you look like now.

It is very important to believe what you imagine. Forget about past failed attempts. Give up negative thoughts, disbelief and doubt. Visualize your ideal figure in your mind, and internal resistance will gradually begin to disappear. And it will effectively help you with this.

Dessert today - Vera Brezhneva’s video “Love will save the world”:

On New Year's Eve, everyone strives to give advice on how to fulfill their desires. While watching a short video on this topic, I heard the statement that visualization for weight loss or for some other purpose without real action cannot bring any benefit. Of course he can't! The fact is that visualization simply DOES NOT HAPPEN without real action.

If a person visualizes his desire, i.e. concretely and in detail represents the state in which he will find himself, when the desire is fulfilled, then, willy-nilly, he begins to take some actions to realize his aspirations.

In other words, his desire turns from a dream into a goal. And this happens even in the case when, apart from visualization, he did not plan to do anything.

What is desire?

It is a dream, sometimes a mirage, an illusion, but never a goal. It can be turned into a goal by imagining it, seeing it, or in another way – by visualizing it.

Ask a man who wants to change his car what brand of car he wants to see as his own. In most cases, you will hear: “Well, something better...” And if you also ask about the color, they will simply laugh in response. And only a few will tell you both the brand and the color specifically. And it is they who will achieve their goal faster than others, because they have a goal, an intention, while the rest have only an ephemeral desire.

What does this have to do with a slim figure?

The most direct!

Let's say you want training too. But do you see your goal - the weight, waist size or clothing size you need? Can you imagine yourself in this image? Or does your consciousness immediately put up an obstacle, telling you that this is impossible?

While your desire is abstract – i.e. you don’t see yourself as slim, it will be almost impossible for you to achieve your goal, because you simply don’t have it.

How to turn a desire into a goal?

In this case, introduce yourself. For example, if you were slim and then gained weight, you need to remember yourself in that previous body. By the way, this is not as easy as it seems at first glance. I would even say that this is real work. But she's worth it.

Right now, close your eyes and imagine that the clothes you are wearing fit very loosely on you, as if one or two sizes too small. If it doesn’t work out the first time, don’t draw premature conclusions, try again.

There are other, easier methods, but they also bring results that are more distant in time. But they still work - and this fact has been verified by many real examples.

Method 1

The method is known and banal, but that doesn’t stop it working. Hang a picture of yourself (or someone else) in a prominent place in the body you want to see yourself in.

Let this image come across your eyes as often as possible. You can even set the desired image as a screensaver on your phone or computer monitor. The result appears in approximately 1-4 months.

Method 2

She is an astrologer herself. What to imagine in your mind new image I’m not feeling so easy, I already said. But it’s much easier to do it in writing! So, take a sheet of paper and write yourself a horoscope for the next month (year). New Year's Eve is the perfect time to do this. For a sample, you can take what newspapers and magazines are now full of.

I warn you against the main mistake of this method, let’s call it “diversity.” This is when you write a horoscope for yourself both about your career and about love, and don’t forget about a slim figure - i.e. you give your subconscious too many tasks. Decide what you need most and write a clear horoscope for ONE image. This way your “astrological forecast” will work better.

And when you decide for yourself what you really need and imagine it in all its colors, it won’t come down to actions. Visualization for weight loss will definitely work if you want it!

Here is an interesting video about visualization and its enormous capabilities:

Mini Tips for Losing Weight

Reduce your portions by a third - that's what will help you lose weight! Short and to the point :)

Add more or stop? When this question arises, it’s definitely time to stop eating. This is the body giving you a signal that you will be full soon, otherwise you would not doubt it.

If you tend to overeat in the evenings, then take a warm shower before dinner. 5-7 minutes, and you already have a completely different mood and attitude towards food. Try it - it works.

No matter how tasty the food is, you will eat it many more times. This is not the last meal of your life! Remind yourself of this when you feel like you can’t stop and are frantically swallowing piece after piece.

Our environment influences us - that's a fact! Avoid conversations like “I lost weight and couldn’t”, “but we’ll still remain fat”, “ good man there must be a lot." Well, even if there are “a lot” of them, what do you have to do with it?

Remember a simple word: graceful. This is exactly what your portion of unhealthy foods should be. And then you too will become graceful - it’s only a matter of time.

Research has shown that visualization can help solve a wide range of health and weight problems. If you always reach for a bottle of pills in search of weight loss magic, you are likely to be disappointed. Unfortunately, you don't believe that your mind is a powerful weapon that can help you become slimmer. When combined with other methods, visualization significantly increases the chances of successful weight loss.

Although it may sound a little crazy, visualization is actually a great tool for achieving your goals, including weight loss. One of the most important steps to losing weight is believing that you can actually achieve it. Visualization will help you mentally prepare for a leaner body.

When you use visualization techniques to see yourself as thin, this image is transferred to your subconscious mind. And once something is embedded in your subconscious, it becomes powerful.

Convincing yourself of something subconsciously is not as easy as convincing yourself of something consciously. It takes time and effort to change your thoughts and images that may have been ingrained in you since childhood. If you constantly think of yourself as a fat person, your mind believes it. And creates even more extra pounds.

Visualization is a powerful tool that can help you lose weight. It's literally very simple, you just need to see yourself in a more subtle way. This helps rewire your subconscious. And then your conscious mind begins to believe that your mental image is really possible.

However, remember that visualization is not a magic pill. And in addition to your daily mental practice, it is also important to use proper nutrition And physical exercise. The only way to truly lose weight and keep it at your desired level is to make sure your lifestyle is healthy.

The ability to relax is essential for visualization to be effective. You should be relaxed. Your flow of thoughts should be slow. Therefore, choose a time so that you will not be interrupted, so that no one will disturb you. Also, make sure your mental image is as real as possible.

Ways to lose weight with visualization

1. Use of photography

Take a photo of yourself where you had a slim body. If you don't have such a photo, find a realistic idea of ​​what you want to look like in a magazine and glue your face to the body you want. Look at this picture every day; focus your attention on the image, and then close your eyes and try to see the image in your mind. Be persistent.

2. Using the power of imagination

Intentionally use the power of visualization to lose weight every day. Feel like a slim person; see yourself at some important event that you have only dreamed of. You are in a beautiful outfit. You are the right weight. Hear how they tell you that you are so (oh) slender (slim)... notice how men or women look at you with loving eyes...

Do this at least a couple of times a day. Let your imagination work for you!

3. Combine Meditation and Visualization

Do a mini-meditation first, for example. And only then do you begin to visualize. This will help you concentrate better and tune in to the right wave. Meditation will also calm your thoughts.

4. Use visual reminders

A good idea is to make photocopies of your ideal weight photos and use them as a visual reminder on your bathroom mirror, refrigerator, office, or computer. This will remind you of your goal.

With these visualization techniques, you can achieve your ideal weight. The main thing is to sincerely believe that you can make your goal a reality!!! If you believe you can, you really can.

Surely, when you approach the mirror, you sadly ask yourself the same questions over and over again: “Why can’t I lose weight?”, “Where did cellulite come from?” or “How can I become slim?” Most likely, you have already tried a lot of ways to lose weight, starved yourself, went on fashionable diets and “crawled out” of fatigue from the gym many times. The result did not satisfy you. Want to know why? You have a fundamentally wrong approach to solving the problem.

Hidden within every person is a colossal power of thought, capable of correct handling, create miracles and make our dreams come true. Our subconscious is the best assistant not only in the fight against extra pounds, but also in overcoming diseases. The main tool for awakening subconscious capabilities is visualization, which is a mental representation of something.

Visualization is the brain's ability to see objects and events in pictures. Psychologists call visualization an effective tool of self-hypnosis, which many people successfully use to change their behavior. better side many areas of your life.

How does the visualization method work?

Since the brain thinks in colorful images, by forcing yourself to mentally imagine a specific bright, vivid image that is your goal, you convince the subconscious of the reality of one or another of your thoughts.

Researchers conducted an interesting experiment in which athletes had to mentally imagine themselves doing the physical exercises that they often do in sports. real life. Scientists made a great discovery, recording that during visualization, the athletes’ brains sent the same impulses to the muscles as if the subjects were actually moving at that moment. This experiment confirms that for the human brain there is no difference between imagination and reality.

How to activate the process of losing weight using visualization?

The right attitude. Before you begin visualization for weight loss, you should create a favorable atmosphere for greater effectiveness of the exercises. Taking a comfortable position (sitting, lying down), complete relaxation of the body, light meditative music, and an aroma lamp can help with this. Visualization will not take much time, the main thing is to do it regularly for a few minutes a day. Make sure that no one disturbs you during visualization (warn your family, turn off your phone).

Before the session, decide what you really want. It is necessary to visualize correctly. It’s not enough to imagine your legs or stomach as slender; focus your attention on the holistic image of your ideal “I”. Remember that if weight loss and transformation are not particularly important to you, then visualization will not help you lose weight. extra pounds, since the exercises themselves, without proper persistence and motivation, will soon get boring for you.

Correct formation of a mental image of your new body. Mentally imagine the new you. Think through to the smallest detail how your waist, hips, stomach, legs, arms, shoulders, neck should look. Concentrate on each part of the body, and then mentally admire the holistic image. Focus not only on external beauty, but also on how being thin makes you feel (confidence, satisfaction, happiness, joy). Think about your new self not in the future, but in the present, as if you were looking at yourself in the mirror.

Create your ideal mental image and meet it in your thoughts every day - it is very convenient to do this at night before going to bed. Your subconscious will do the rest of the work for you - trust it. The power of a visual representation of what you want is that the weight loss process will be controlled by the subconscious, which is more effective than the most modern diets. If you, with due persistence, visualize the body the way you want to see it, then the subconscious mind will accept the fictitious image as real and transform your body in accordance with the mental image.

Following the prompts of the subconscious. Spurred on by constant visualization, your subconscious will make you want this or that healthy food, reduce your appetite, in general, do everything to bring you closer to your slender mental double. Your task is to listen to intuitively arising desires. Under the guidance of the subconscious, your taste preferences may change, and you may have an irresistible desire to play sports. It’s just important not to be lazy and visualize daily. It is better to devote a few minutes to this simple activity every day than to do it for 1 hour, but once a week.

Vision board - an additional method of psycho-weight correction

Complement and strengthen your psychological work A vision board will help you achieve weight loss. You can make it yourself. Take a large blank sheet of paper, place your photo in the center, and on the sides - photos of slender, beautiful, cheerful girls. Images of girls can be taken from the Internet or from your favorite magazines. Hang your finished vision board in a visible place so that it is always visible to you.

If you have basic knowledge of working in the Photoshop program, then by using it to create a collage, you can cover the desktop of your personal computer with it. In this case, the vision board will be many times more effective. It is beneficial to look at your vision board for at least 10 minutes a day.

Meditation-visualization

In addition to the usual visualization of yourself in an ideal body, it is useful to practice visualization meditation. For the exercise, you will need your own “slim” photo or an image of a girl with the figure of your dreams. Look at the photo in detail, take a comfortable position, close your eyes and relax. Now imagine the extra pounds under which your actually beautiful figure is “buried.” Your task is to imagine in paint how all these imperfections gradually disappear, melt, evaporate, dissolve until the moment when the body acquires an impeccable outline.

Don't forget that your thoughts have a tremendous impact on your body. Focus on what you want to achieve, not what you want to avoid. Think about the fact that you are getting thinner every day, and not about the fact that you are still overweight. Lose weight with pleasure and easily!