how to get motivated to lose weight when depressed? Knowing how to increase your motivation to lose weight can be the key to starting losing weight and achieving your physical condition. If you are reading this article, it is possible that you have been trying to lose weight for a long time but have not obtained results.
When you try hard and get no results, the most common is losing motivation. After this reduction, your performance decreases, which leads to worse results and ultimately you end up giving up on yourself, resuming your previous habits and giving up on the effort you made before, either by dieting or exercising.
Effort + a few results = disassemble.
The constant effort usually gives positive results, so don’t give up. If you have been a few months old and haven’t seen results, the most desirable thing is that something is missing and you should visit a specialist. However, the key to losing weight, eating and exercising constantly.
how to get motivated to lose weight when depressed?
Perceive the benefits.
It is very important for you to be able to see the reason for your effort to lose weight. This means you have to realize that losing weight will help you to be healthy and look more attractive. In turn, this will allow you to feel good about yourself.
When you wake up in the morning and think you need to follow a diet and exercise, think about the consequences. Imagine the situation you want to be. This will get you motivated and find a reason for your effort.
For example: imagine walking while feeling comfortable, and looking attractive because you are in good shape.
If you stay in the effort you have to do and don’t envision the benefits, you will be deactivated because your mind will only face the effort and not the joyful feelings associated
Make a commitment.
One of the best ways to increase motivation and perseverance to achieve goals is commitment.
You can do this by yourself, writing a letter or a simple phrase such as:
“I promise you will lose 10 kg in the next six months.”
You can also do this with your partner, children, parents, or anyone close to you. The latter can work very well. If you tell someone you want to achieve, you may feel “obligated” to fulfill what you said.
Do not compare yourself with anyone.
Comparing yourself will only discourage you. You are completely different from others. Some will be more attractive and thinner, others will not. In any case, all people are valuable. Focus on yourself, your results, and avoid comparing yourself to other people.
To lose weight, there are two main points: food and physical exercise. Either way, you can take a break every time.
With food, once a week you can treat yourself, such as eating pizza or chocolate (in moderation). Regarding physical exercise, it is approximately one hour 4-5 times a week. It is not recommended to exhaust yourself by going to the gym daily.
After rest is necessary to continue having the motivation to lose weight. In these days of rest, get rewards if you’re really trying to lose weight, like
If you set goals, you will know what to do, and if you know what to do, you will not waste time.
Goals are a way to focus your brain on the actions needed to achieve something. On the other hand, the goals you set cannot be too complicated (because you will work to uninstall them if you don’t get them), or very simple (because you won’t benefit from your potential).
Besides knowing what to do, I recommend that you make another list of all the things you don’t have to do to lose weight. Put it in a visible place and don’t forget that.
Like any other achievement, losing weight may require persistence and you will have to work hard. However, you can also enjoy this process. Your goal is to lose weight, although, on the way to that, you can also enjoy yourself.
When you get small achievements, how do you lose a kilo, give yourself a prize? This will make your behavior, and the effort you make to lose weight, promote and repeat it in the future.
With any reward? Of course, it is not with something that makes you gain weight. It should be something to please; watch a movie, walk, buy clothes, and go out with your friends.
How To Motivate For Weight Loss When Depressed?
Punish yourself (in moderation)
If you skip a diet or don’t exercise, you’ll also need a “slight penalty”. This will reduce the likelihood that you will return to this negative behavior that does not lead you to achieve your goals.
For example, if you haven’t been to the gym for a week, chastise yourself without doing anything you usually do, which suits you; go to the movies, go out with your friends …
On the other hand, it is important to bear in mind that punishment does not work as well as reinforcement (giving yourself a reward). So, use more rewards when you do something that leads you to lose weight.
Do not be perfect
Perfection will not make you waste time and take no action. If you want to do everything to the fullest, you will have to have all the conditions to do a certain job and in the end, do not follow anything. Always try improving, but not perfect.
For example, if you think eating a little sweet is a big failure, you are more likely to give up and destroy your self-confidence. If you consider this a small mistake you must learn and not make again, you will continue to persevere in your goal of losing weight.
Take care of your self-confidence.
Above all, you take care of the inner critical voice that conveys negative and destructive thoughts about you. Try to be aware of these ideas, rule them out and replace them with positive thoughts.
A critical voice is a voice that sends you ideas like: “You will never lose weight”, “Too much effort is useless.”
These thoughts destroy your self-esteem. Be aware of it and replace it with constructive ones: “I lose weight little by little and at the end, I will see results”, “The effort is worth it.”
It is necessary to evaluate progress, and in this way, you will be able to know what you are doing well, what you are doing wrong and what you need to change.
You can do this simply by balancing your budget in the gym or your home and showing those results that you’ll be able to see again and again. When you see them, you will have the motivation because you will see that your effort is to get rewards and positive results.
But do not bother. For example, if you look in the mirror continuously to see if you’re losing weight, you won’t see changes because those changes happen very slowly and in the short term they are almost imperceptible.
However, if you evaluate the results every week and make an effort, you will see those changes clearly and thus increase your motivation.
We expect some weight gain.
If you are losing weight in the gym, you may initially experience some weight gain.
This is simply because you will gain muscle and the same protein size (muscle) weighs more than the same amount of fat. After a few days, the weight will decrease again because you will lose those extra fats that you had.
Habituation happens little by little.
Habits are simply forms of behavior that we have adopted, but what we call bad habits (smoking and drinking) are as easy to adopt as good habits.
Yes, bad habits are slowly being adopted and initially not fun: Did you like the first time you smoke? Do you like beer or alcohol in general?
Therefore, to adopt a good habit to exercise and monitor your diet, you will have to go little by little effort. After a period of adjustment to your new lifestyle, your body will be familiar and it will be difficult for you to get rid of these new healthy habits.
For example, if you want to start eating better, don’t try to do everything. Slowly go introduce healthy foods into your diet.
If you want to start running for weight loss, start a little more today. For example, 10-15 minutes a day. Then you can go up little by little.