【 #3減肥心理學】99%的人減肥失敗的原因 & 不用意志力的減肥方法！｜lowang小鹿🦌

Most people fail to lose weight because they don't love themselves enough. I'm going to ask you three questions and test you. The first question, do you think life is important or weight is important? The second question, do you think health is important or body is important? The third question, do you think yourself is important or how others see you is more important? So today is the third episode of losing weight psychology. Find your correct weight loss goal. Through five steps, I will take you to find the positive motivation that can make you lose weight successfully. And create a super easy way to lose weight that belongs to you. The first step is to find out the truth of losing weight. Why do most people feel so anxious and troubled when they lose weight? It's because they think losing weight is too complicated. I used to like to find all kinds of ways to lose weight. I spent a lot of time to study losing weight. But in fact, if you want to lose weight successfully, it's really, really simple. The first truth is that the only way to lose weight is to eat less. Many times we wonder why people around us don't seem to eat fat. Except for genes or some special diseases. In fact, most of the reasons are because they really eat less. It's just that he may eat more in front of you. Like I have a friend, every time he comes out to eat with me, he really eats a lot. He is the kind of person who likes to eat to the full. And he must drink cola with sugar. He doesn't control his diet at all, but he is really thin. Then when I talked to him, I found out that he was thin because he only ate one meal today. So he only had this meal for the whole day. Then another case is like my grandmother. In fact, when I was on a diet, I was really upset. Why do I control my diet every day and eat so healthy? Why can't I still lose weight? But on the other hand, I see my grandmother. In fact, people of their generation don't have any concept of healthy diet at all. But my grandmother is still very thin. Like I tried crazy exercise before. Then there is also a healthy diet. But the only thing I haven't changed is the amount of food I eat. So this leads to even if I do more exercise, I eat more, but I'm still fat. The second fat loss truth is that being thin does not mean being healthy. Take my grandmother as an example. In fact, my grandmother is really thin because she doesn't eat much. But because she doesn't exercise and she doesn't have a concept of healthy diet, so relatively speaking, her body is not that good. Even if she is very thin, she may be very inconvenient to walk. Sometimes it is easy to fracture. This is also a very common phenomenon now. That is, the outside is thin and the inside is fat. That is, many people don't look fat at all. But maybe because she doesn't eat fat, she doesn't pay attention to her health at all. So she eats everything. But this will also lead to high blood sugar, high blood pressure, and other physical diseases. And these are some problems that we can't see at all. So for me, what I want to lose weight to bring to me is not just this thing, but I hope that when I am 50, 60 years old or when I am old, I can have a healthy body and continue to enjoy my life. I don't have to sit on a wheelchair. I don't have to spend money to see a doctor. And this is the purpose of my weight loss. The third truth is that losing weight is actually a habit. Many people take weight loss as a way to lose weight. In the past, we always wanted to find a perfect diet on the Internet or a natural weight loss exercise. But in this process, we will ignore a very important question. That is, can you really stick to such a habit? In fact, I have said many times that if you can't stick to any weight loss method, you will never be able to maintain the figure of this thin body. So this is also the real goal of our video. It is to help everyone find a goal that you can stick to and can keep you thin for a lifetime. So in this part, I want to reach a consensus with everyone. Losing weight is not just any way to lose weight. If you want to lose weight completely, the only way is to maintain a healthy lifestyle and keep it. In the second part of the video, I will help everyone find the main reason Before we start, everyone can prepare a piece of paper and a pen or you can take out your phone and enter the text to record your answer. The second question is to find out why you want to lose weight. At least write down three reasons why you want to lose weight. Maybe you want to look better. You want to be more popular. Or you have a problem with your current physical condition. You were informed by the doctor that you have high blood sugar and high blood fat. Or you feel inferior because you are fat. The second question is to write down where it is easy for you to give up on your diet plan. Maybe it's when you are at home alone. Or you are about to go out for a dinner party. Or maybe you feel that life is stressful now and work is annoying. So it makes you want to eat crazily. The third part is to divide the motivation you just wrote into external motivation and internal motivation. So what is external motivation and internal motivation? External motivation comes from all the external influences that make you want to lose weight. Maybe you want to have a good figure because you don't want to be laughed at by others. And internal motivation comes from you want to be better yourself. In fact, when I lost weight in the past, I spent most of my time thinking about those external motivations. At this time, there will be a problem. If you only focus on external motivation, you will find it difficult to persist. In fact, let's imagine why you often fail to lose weight or why you easily give up on your diet plan. Most of the time it comes from when you are alone. Or maybe you don't have many people around you. You don't want to put so much pressure on yourself during this time. Once the external motivation is gone, you can't keep going. And your diet plan can't succeed. So we need to learn to turn external motivation into internal motivation. Then there will be two scenarios to take you from external motivation to internal motivation. Because only your external motivation comes from your internal motivation. No matter how the world changes, how your life changes, you can stick to the motivation that you want to keep losing weight. So the first scenario is to assume that I am your good friend. Now I want to complain about my recent life to you. Because I went back to my hometown My family cooked greasy food. I ate a lot of food. The white meat on my hand and my belly all came out. And my thighs are really thick. So as my friend, what kind of advice will you give me? I want to tell you two things through this scenario. The first point is that you can't see your fat in other people's eyes. Sometimes we exaggerate our shortcomings. You think you have gained weight recently. Or you have pimples on your face. Or any of the external shortcomings that make you feel very entangled and unhappy. In fact, in other people's eyes, they don't care at all. For example, I once gained 58kg. At that time, I felt very painful, very inferior, and very afraid to take pictures. I would always cover my face with my hand. Then the point is that I asked my best friend around me, Don't you think I was so fat at that time? Then the answer he gave me was I just think you seem to be thin now. But at that time, I really didn't think you were very fat. So don't exaggerate your shortcomings. The second point is that you must have the attitude of being the protagonist. Just like I just shared with you so many of my life troubles and shortcomings. So what would you do? At most, you just gave me a few suggestions. Then you will go back to your own life. So in fact, everyone is the protagonist of their own life. Everyone has their own troubles and difficulties. Even many people may comment on you. Oh, why are you so fat? Your arms are so thick. But after they finish, they will go back to their own life. And that sentence has affected you for a long time. It makes you feel unhappy. It makes you feel inferior. Then you just put this negative language You just want to make this language a gust of wind. It blew by and left. Don't let it be like a tornado that keeps bothering you and messing up your life. It makes you feel very anxious and uneasy. So you just have to live your own life. You are the protagonist of your own life. It doesn't matter what others think of you. Those are just passing guests. The second question is a video I made on Instagram for everyone to see. I lost weight and didn't come to aunt. But I don't want to get fat. What should I do? Do you know? What we all experience now is a unique time in life. But because of losing weight, you have missed too many wonderful days. You won't enjoy life and food well. You become anxious, self-blaming, even fasting, hurting your own body. I know it's not easy to let go of your obsession with losing weight. But let's imagine if we come to the moment before our death, at the moment of death, who do you think will be with you? Yes, it's only you. And only we accompany us when we are most lonely, painful, and sad. But in the past, we only cared about losing weight and caring about others' opinions. We strictly required ourselves But what really hurt us was ourselves. We became unhappy, unhealthy, and self-loving. But is losing weight really worth it? How long do you want to live in other people's eyes? I know you are afraid of fasting, afraid of getting fat, but I want to tell you that eating healthy food won't make you fat. Instead, it's because you don't let yourself eat anything and keep eating. That's why you are really fat. You should know that many people in this world love you not because you are fat or thin, but because you are kind and optimistic. The external world is definitely not the standard to measure us. Compared to pleasing others, what you have to do now is to love yourself more than anyone else. The reason why this video appeared is because I received a lot of comments from friends who still refuse to give up on losing weight. I used to be like this before. I used to be very upset. Even though I haven't lost weight for half a year, I still dare not give up on losing weight. I'm really afraid of getting fat. So what I want to tell you through this video is that if we only live for others, it's very, very unworthy to harm our own health or make ourselves feel inferior, anxious, or have any emotional problems. So to sum up this part of the video, I hope everyone can really start from now and put your own health first in your life. Because you have to imagine that when you are old, in fact, only yourself will accompany you. So health must be the most important thing in your life. Otherwise, where do you get the energy to enjoy life? So don't let yourself be hurt And I believe that this kind of motivation can continue to move forward with you in the next diet journey. The third part of the video is that we set our life goal together. So the first step is to find a diet that is really suitable for you. The definition of fat in the World Health Organization is when your body fat accumulates too much and has a negative impact on your health. So to sum up the above video, you can know that in fact, the only goal of losing weight is to keep yourself healthy. There are three tools here that can help you find the best diet for you. The first one is BMI. You can search on the website The second one is body fat rate. You can use this table to see where you want to reach your body fat goal. The third one is your body shape. Sports like fitness can help you shape a better body shape. You can find your favorite body shape and feel comfortable through the above three tools. But here I also want to share with you a little bit. In fact, low body fat does not mean health. Many people because of the stars or external factors want to pursue a slim body shape or a very extreme slim body shape. But what you need to know is if your body fat is too low, it may cause osteoporosis or female menstrual cramps or even infertility. If you are guided by a non-professional to do an extreme diet, it may cause problems in your body and harm your health. So what you have to think clearly is whether your goal of losing weight is really suitable for you or you just want to meet the public's taste. And our second step is to write at least three factors that you think will cause you to gain weight. After writing down your existing habits, please write on the other side what kind of healthy habits you can cultivate. After that, come to the fourth part of our video, which is to find your slimming mode. In fact, it is very easy to cultivate a slimming habit. Just think about how you eat fat. Will someone really deliberately say that I want to eat a big pizza today, I want to drink a lot of hand-made drinks today, and I want to eat myself fat? In fact, no one will deliberately eat themselves fat. The reason why we get fat is that we are not aware of it. This is also a theory in psychology called the window-breaking effect, which means that if a window in a building is broken, if no one repairs it for a long time, soon other windows in the building will be broken one by one, and the surrounding environment around the building will gradually deteriorate. This is actually like we usually relax our diet and think it doesn't matter to eat more. In the short term, we don't see any obvious changes at all, but in the long term, it is the cause of our obesity. So this is also an old saying, it is impossible to eat a fat man at a mouthful, so you eat fat because you eat fat without knowing the previous experience. So now what we are going to do is to lose weight without knowing it. So it's very easy for you to cultivate a slimming habit. You just have to learn to do it slowly. It's like you're getting fat slowly, you're not getting fat all at once. So what we're going to do now is you're going to lose weight slowly, and you're not going to feel very painful in your body. When you need a lot of willpower to persist, you will gradually lose weight. First step, please list one to three habits And the three habits you write down are the health habits you want to change the most and will mainly implement in your next life. And you have to remember not to exceed three, otherwise you can't persist, and your diet will fail again. If you think it's too difficult, and your life is too busy now, then you write one and that's enough. The second step is to dig out the inner value of the habits you just wrote. Please write next to you what this habit can bring you what the real value is. It may be to bring you health, or to make you more confident, or you can become more energetic. Third, please list this habit into your schedule. Maybe what you wrote is I want to walk 1,000 more steps every day. Then you have to imagine how this habit integrates into your life. If I am a working group, then I will list 1,000 more steps every day into my schedule after work every day. Maybe I will choose to get off the bus in advance. Then I will walk home every day for 15 minutes. The fourth step is to remind yourself to start with a small amount and finish with a large amount. It's like cultivating the habit of walking. You don't have to set 10,000 steps a day all at once, but a habit that you can persist. Maybe just 1,000 steps is enough. And what you need to know is that your daily task is just to finish it. If you are in a good condition that day, you can do a little more. If you are not in a good condition, you just need to reach the most basic 1,000 steps. When you have persisted in this habit for half a month, a month later, when you feel that your body is getting used to it, you can increase the intensity of this exercise. Maybe you used to walk 1,000 steps a day. Now you can progress to 3,000 steps a day. The fifth step is to establish a reward mechanism. That is, you want to improve your sense of accomplishment through rewards. When we are cultivating these habits, sometimes we want to give up or we are too lazy to do it. But at this time, as long as you have established a reward mechanism, it can motivate you to keep moving forward. But everyone should pay attention to the reward part. It's not just food. Like I used to like to set up a cheat meal. It's like I'm losing weight to a certain stage. I like to tell myself that I'd rather have a good meal. But this is not our only reward mechanism. Compared to food, I encourage you to set up some other reward mechanisms. Maybe buy a piece of clothing you like very much or go on a little trip. Any positive effect can make you feel some happy rewards. So don't be limited to the fact that rewards are only food. In the last part, I will share with you three tips for losing weight. The first tip is to make a plan in advance. If my colleague orders a drink, I will order a tea with no sugar. If I go to a buffet later, I will eat protein and vegetables first. As long as you practice a few more times, you will find that it will be easier for you to face the temptation. The second tip is to wait. This is suitable for when you face the temptation of food. When you face some high-calorie foods that you really want to eat, you give it a 10-minute waiting period. You have to tell yourself that I'm not not letting myself eat, but I'll eat later. If you tell yourself that you can't eat, it's actually like putting some pressure on yourself so that your appetite is not satisfied. So what you have to tell yourself is I'll eat later. In this process, you can find your own emotional problems. Sometimes we want to eat because your emotions are not satisfied. So our third tip is to focus on building new habits instead of removing bad habits. This means that in the past, we always focus on removing bad habits. Maybe what you're thinking is I can't drink hand-held drinks. I can't eat any dessert. But in fact, you don't have to focus on removing these bad habits. As long as we get out of this thinking mode, you'll understand. It's like if I've always been writing with my right hand, I want to build a new habit now. I want to practice my left-hand writing. Maybe after a period of time, about half a month, a month, three months, I can really use my left hand to write. So I want to ask if my right hand can still write. The answer is of course my right hand can still write. Because when I built a new habit, I didn't forget my right-hand habit. So what we want to do is not to forget or completely remove your original habits. As long as you focus on how to build a healthy lifestyle, whether it's exercise or diet, you'll find that these things make you feel very positive and energetic. You won't feel so painful to lose weight every day. So that's all for this video. In the end, I hope you can learn to accept your imperfect self. If you make one or two mistakes occasionally, if you think you eat too much or you don't feel well or you don't want to exercise or eat healthy food, if you feel a lot of pressure, it doesn't matter. Learn to forgive yourself and don't be so harsh on yourself. The journey of losing weight is like the journey of a plane. From the end to the beginning, it's not a straight line. Occasionally, there are some big waves that are unavoidable. As long as our goal is clear and we keep moving forward in our direction, we can definitely reach the destination we want to reach.