Willpower: how to develop and strengthen
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Author: Kelly McGonigal, Ph.D., psychologist and professor at Stanford. Recipient of Stanford University's highest teaching award.
About the book: this book gives hope to those who really can do anything, but just don’t know how willpower works. When you know how it works and where you can expect a catch, it is easier to resist temptations. If you were asked what the only book everyone should read, without exception, would be “Willpower.” Just read and you'll understand why there are no empty seats in Professor McGonigal's Willpower course at Stanford.
This book is the best instructor on how to force yourself to start or continue losing weight, playing sports and leading a healthy lifestyle!
Who is this book for: We recommend this publication as mandatory reading for absolutely everyone, regardless of age and gender.
Psychology. People, concepts, experiments
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Author: Paul Kleinman is a blogger, writer, screenwriter and author of popular books on philosophy, psychology and more.
About the book: everything you wanted to know about psychology - simple, clear and interesting. This book is not a boring textbook for a university, stuffed with theories and concepts - with evidence, justification and other scary terms. You will learn about the most famous psychologists who made an invaluable contribution to science: Ivan Pavlov, Sigmund and Anna Freud, Alfred Adler, Hermann Rorschach, Jean Piaget, Kurt Lewin and more than 30 other personalities.
Explore key ideas - theories of intelligence and personality, cognitive dissonance and leadership, understanding emotions, love, stress and dreams. You will read about fascinating experiments, basic concepts and directions - cognitive and Gestalt psychology, behaviorism and art therapy. Learn to understand dissociative, anxiety and mood disorders.
Who is it for: for curious people who are open to knowledge.
Who is who?
There are a lot of specialists dealing with psychological issues. Let's figure out who is who.
Psychiatrist, neurologist, psychotherapist
A psychiatrist, neurologist, psychotherapist are doctors who work with the psyche and nervous system with the help of medications and more. When the totality of the patient’s symptoms forms a diagnosis, treatment is prescribed. Only a doctor can make a diagnosis and prescribe medication.
Medical and clinical psychologist
Medical and clinical psychologist are practically the same thing. These are qualified specialists who received specialized education at a university. The subjects are studied in the same volume, but one name has remained in diplomas since the times of the USSR, another appeared after. Both specialists can work in medical institutions.
Consulting psychologists
Psychologists-consultants of general practice are specialists who provide psychological assistance to mentally healthy people. They work in their chosen niche - family, child, legal psychology.
BE the best version of yourself
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Author : Dan Waldschmidt is a business strategist, renowned speaker, and owner of the consulting company Waldschmidt Partners International. Participates in ultramarathons and daily running.
About the book: The stories from this book will not leave you indifferent and will inspire you to new achievements at work, in sports and in any other areas of life. The book will tell you about the true ingredients of success.
This book is simply the best motivation for women and men on how to force themselves psychologically to exercise and lose weight.
Who is it for: for those who want to achieve outstanding results in anything; those who love bright books and inspiring stories that evoke a storm of emotions; those who want to give a friend or loved one a book that can change their life.
Psychology of nutrition for weight loss
Weight loss techniques
Losing weight, based on psychological techniques, allows you to radically change your attitude towards life and yourself. There are several methods from different authors that you can rely on when getting rid of excess weight.
Allen Carr Method
In the book “The Easy Way to Lose Weight” the author proposes to radically change your attitude towards nutrition. Carr believes that eating natural, unprocessed food is the key to weight loss and health. He advises eating fresh vegetables, fruits, nuts, and berries.
Zermati technique
It is based on conscious food consumption.
Listen to your body. If you want something sweet, spicy or salty, this indicates a lack of nutrients. The nutritionist suggests not denying yourself the satisfaction of your needs. If you want to eat a burger, eat it, but it should be conscious consumption.
Zermati suggests eating your favorite treat for breakfast for four days - berry pie or a piece of biscuit, chocolate.
For the next four days, replace lunch with a treat. As a result, you will not gain extra pounds, and your body will need to replenish its supply of nutrients from vegetables or fruits.
It is important to concentrate on the process, chew each piece thoroughly. Avoid watching TV, movies, and surfing the Internet while eating
NLP for weight loss
This is a self-hypnosis technique combined with the transference of the experience of people who have already achieved success in achieving your desired goal. Special literature, training videos, trainings and seminars will come to your aid.
NLP specialists suggest visualizing what you want. But you don’t need to imagine yourself slim when standing in front of the mirror. This way you give the brain a command that it has already happened. And you won’t be able to set yourself up to lose weight. It is also not recommended to imagine yourself from the outside, as if watching a film with yourself in the lead role.
Proper visualization techniques focus on sensations. Remember how you felt when you wore smaller jeans. Look at your favorite dress that no longer fits you. Return yourself to those feelings of lightness and harmony.
According to the principles of NLP, you must be completely sure that you want to lose weight, you want to diet.
Other techniques
Often in the psychology of weight loss, auto-training is used to ensure results. They are necessary to increase self-confidence.
Some specialists offer hypnosis. Thanks to him, it is possible to instill in a person the principles of proper nutrition and a healthy lifestyle.
Yoga is also effective for weight loss. The exercises are selected specifically for overweight people, which will help you lose weight without harming the body.
Flexible consciousness
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Author : Carol Dweck is a professor of psychology, teaching at Stanford University, and one of the world's leading experts in the field of motivation. Carol also taught at Harvard.
About the book : This book is based on a revolutionary concept discovered by renowned psychologist Carol Dweck as a result of 20 years of her own research.
Who is it for : for everyone who is focused on personal growth, who is involved in managing people. For teachers and trainers. For parents who want to raise successful children.
Psychological recommendations
Determining motivation, incentive, goal, losing weight through psychological influence on oneself is an area that is dealt with by specialists who help people fight obesity. The first step in an effective fight against excess body weight is contacting a psychologist. Weight loss and human psychology are interrelated terms. But it is important to draw up a consistent action plan, set yourself up for weight loss, and follow the recommendations of a specialist. Psychological weight loss is based on the following tips:
- The right attitude. It is important to give the body a message: body fat is not an insurmountable problem. It is possible to overcome it. Fat can be dealt with like any other task.
- Identification of motivation, determination of priorities. A person is advised to determine what is preferable for him: a sedentary lifestyle leading to excess weight, or an increase in physical activity, a change in diet and subsequent elimination of fat reserves.
- Gradual lifestyle changes. It is advisable to start with small adjustments: increase the amount of movement, give preference to walking over traveling by transport, climbing stairs over the elevator, etc.
- Drawing up a menu for the day, week. It is recommended to exclude sugar, flour, a lot of fat from it, and enrich it with fruits, vegetables, and soups.
- Slow food consumption. It is important to chew food thoroughly and count calories, trying to reduce their number.
- More movement. Increase your amount of movement even at home.
- Regular cooperation with a psychologist. It will help identify mistakes made and create the best action plan.
In the process of losing weight, the help of a psychologist is irreplaceable. If you have fat deposits, you can get rid of them without specialized help only if you have strong willpower, which is unusual for most people. Psychological support consists not only of identifying motivation, but also, if necessary, adjusting it again.
In the process of losing weight, expert advice plays a big role. Getting rid of extra pounds on your own often has an unsatisfactory ending. This leads to disappointment and refusal of further attempts to eliminate fat deposits. It is not advisable to make such mistakes, since removing their consequences is sometimes beyond the power of even specialists.
IMPORTANT! Informational article! Before use, you should consult a specialist.
Psychology of bad habits
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Author : Richard O'Connor is a psychotherapist with 30 years of experience and the author of popular books about treating depression, happiness and bad habits.
About the book : the book will tell you how to get rid of destructive habits and teach your brain to work in a new way. We tend to repeat our mistakes: returning to not the best partners, unsuccessfully adopting an unsuitable diet for the hundredth time, indulging in one of the bad habits, being unable to cope with it. The book will teach you how to get rid of bad habits and addictions and change your life for the better.
Who is it for : for everyone, without exception.
How to motivate yourself to lose weight: advice from a psychologist
Before starting to lose weight, a woman should ask herself why she needs it. Psychologists advise setting a goal for which you need to lose extra pounds. Then it is recommended to come up with several motives that will help achieve the goal. Motivation for losing weight for girls is a psychological attitude that encourages them to correct figure defects. If women don’t know where to start, they need to follow the advice of psychologists.
How to motivate yourself to lose weight:
- Find the reason for dissatisfaction with your appearance.
Women may not like their bodies due to various factors. For example, a belly that is too big does not allow you to fasten the fly of your jeans. Perhaps thick legs look ugly compared to the slender legs of other women. Or the man the girl dreams of despises fat women. Perhaps a woman wants to become slimmer due to health problems caused by obesity.
- Determine the goal for which you need to lose extra pounds.
The woman is sure that by becoming slimmer, she will be able to make the man of her dreams fall in love with her. A thin girl can easily get a well-paid job, beating out other applicants for the vacant position thanks to her attractive appearance. Having lost weight, a woman will be able to awaken the extinguished passion in her partner or husband. By becoming slimmer, a woman will be able to get rid of heart problems, normalize blood pressure, and improve the functioning of the digestive tract.
- Specify the goal, break it down into stages and outline ways to achieve it.
If a woman wants to lose twenty kilograms, she first needs to understand that losing excess weight in a week or month is impossible. Losing weight is a long-term process. First, you need to force yourself to eat less and lose at least 100 grams of excess weight every day. It is important to come up with ways to help a woman become slimmer. This could be running, swimming, working out in the gym, or a diet of vegetables and fruits.
- Come up with a system of rewards and punishments.
Daily diet and constant physical activity have a depressing effect on your mood. It can be difficult for women to say goodbye to their favorite habits and delicious food, laziness and force themselves to work on their body. The process of losing extra pounds will not be so painful if you reward yourself every day for the right behavior. Every day you can pamper yourself with a piece of your favorite expensive cheese, delicious candy, expensive lipstick. However, if a woman could not restrain herself and made a mistake - she did not go for a run, she ate a huge piece of fried pork, then she must punish herself. For example, do 50 squats, give up morning breakfast.
- Keep a diary in which to record all your actions.
It is recommended to buy a notebook and write down all your plans in it every day, and in the evening put a “tick” next to the completed items. By documenting her actions, a woman will be able to observe firsthand how her weight loss process is progressing. Daily entries will help you clearly see the results. It is important to constantly monitor the progress of work on yourself. If necessary, make timely adjustments to your daily routine and sports training.
Psychologists advise keeping records about working on your body on the Internet. For example, you can create your own blog and report your results to readers daily. Virtual recordings will be able to be seen by people who also have problems with excess weight. Together it will be easier to lose unnecessary pounds. After all, what could be better than collective motivation for losing weight?
Emotional intellect
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Author : Daniel Goleman is a famous American psychologist and science journalist. He wrote for The New York Times for twelve years, specializing in psychology and brain science. He has written more than 10 books on psychology, education, science and leadership.
About the book : this book is about what “emotional intelligence” is and how “ordinary” intelligence differs from “emotional” intelligence. In it they will tell you why the owners of the first often give way in the sun to the owners of the second. In addition, you will learn to cope with despondency, anger, temper, and depression.
Who is it for : for everyone who wants to learn how to restrain emotional impulses, guess the innermost feelings of other people and build relationships. This book will also be useful to students, teachers, parents, and anyone interested in psychological issues related to family and career.
The best motivation is a realistic short-term goal
We set goals regularly. Even when we go to the store, we give ourselves the task: “buy bread.” You put on a jacket and then set the goal “not to freeze.” If you are tidying up the house before guests arrive, you again set the goal “to be a good housewife, to make a good impression.”
Every action we take is aimed at obtaining results. We always move through life in the direction that we consciously or unconsciously desire for ourselves. If we set the right goals, we will always go in the right direction.
Short-term goals are in most cases more important than medium- and long-term goals. They are aimed at meeting daily needs. They are easier to achieve.
Long-term goals are never achieved in most cases. They are a vital landmark, like a lighthouse, showing the direction. The motto of an alcoholic: “It’s impossible to drink all the vodka on earth, but you need to strive for it.” A big goal, just a dream! It is unlikely that he will implement it. But why not strive for it?
Likewise, a woman who wants to lose weight has a goal in her head, which may remain an unattainable dream. But there is a way out! Set short-term goals.
Related article: How to start the process of losing weight and speed up your metabolism?
The great thing about daily goals is that they are easy to achieve. This way, your motivation to lose weight will not disappear after a couple of weeks. To keep your enthusiasm alive, follow these recommendations:
- Keep a motivational diary;
- On the cover write your main goal “I want to lose weight”;
- In the evening, make a plan for the next day. Write specifically: what you will eat (meal plan), how long you will exercise, how many steps you commit to take tomorrow, what healthy foods you will buy for yourself.
- The next day, carry out your plan.
- In the evening, thank yourself for successfully completing all the points and make a plan for the next day.
One habit per week. Change yourself in a year
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Author : Brett Blumenthal is a wellness expert, bestselling author of A Whole New You and A Year Lived Well, and a regular participant in change and health conferences.
About the book : in this book you will find 52 steps towards new habits, health, excellent memory and high productivity. You'll learn how you can improve your health and well-being by developing your brain. The author suggests making one small but important change per week - from developing an ear for music to eating brain-healthy foods and stopping multitasking. Together, these small changes will lead to big results—you can improve your memory, be more productive, feel less stressed, and be happier.
Who is it for : for anyone and everyone who wants to get a lot done, use the capabilities of their brain 100% and get rid of stress.
Motivation for losing weight: maintaining the result
From the moment obvious results appear, they should be used as the main motivator. There are different ways to turn existing successes into energy for new achievements.
Weekly photo reports with achieved results
It is advisable to take the photo at full height, in tight-fitting clothes. You can post it on your personal blog about losing weight or simply on social media pages. In the second case, it is not necessary to announce your successes; let your friends see the changes themselves and comment on them. A compliment or just an approving phrase in the comments is a good boost of energy.
Starting new healthy habits
A healthy lifestyle consists of the right habits. We need to gradually vaccinate them. You should start drinking plenty of fluids, eating porridge in the morning, choosing low-calorie dishes for dinner, and having dinner long before bed.
Keep a log of achievements
Achievements include lost pounds and new successes in increasing the level of physical activity, switching to proper nutrition, and getting rid of old bad habits. Data is entered in the form of graphs, tables, comparisons by date so that the dynamics are visible. Looking at the magazine, you will see that what seemed like a great achievement at first is now commonplace.
Say goodbye to oversized items
New life - new wardrobe. But it is advisable to leave a couple of things. They will be useful for comparison with new smaller items.
Find a losing weight friend
It is more fun to do common things in a group. Losing weight together means supporting each other, disciplining each other, and sharing successes. The competitive moment also matters.
Celebrate small successes
Set small intermediate goals and celebrate when you achieve them. For example, if we lost minus 5 kilograms, we went shopping. Celebrate with friends or family - have small feasts with healthy, low-calorie goodies.
This year I... How to change habits, keep promises or do what you have long dreamed of
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Author : MJ Ryan is one of the creators of the book series Random Acts of Kindness. The books included in it have sold more than a million copies.
About the book : how to find your “success formula” in order to make your life better, achieve your goals and implement your plans? “This year I...” will answer all these questions. This book is about how to find a starting point from which positive changes become permanent and dreams turn into reality. M. J. Ryan found a solution to this problem by combining knowledge from psychology, neurophysiology and philosophy. Her advice will help you finally realize what you once wished for. The book is written in a lively, simple language, it contains many examples from the lives of clients and acquaintances, illustrating various situations, as well as tips and practical exercises for achieving your goals.
Who is it for : for everyone who wants to change their habits and start fulfilling the promises they make to themselves.
“The right choice at the right moment can mean a lot.”
Lose weight? We'll tell you how to do it!
Then all that remains is to simply solve the task, getting closer to success. How much weight you can lose in a month depends largely on the motivation of the person losing weight. Therefore, here are examples of proper motivation that will help you achieve what you want: Getting rid of excess weight is carried out in completely different ways and, as a rule, they depend on financial availability and personal preferences.
You can visit gyms or swimming pools, where you can exercise independently or under the guidance of an instructor. You can sign up for a dance section, capoeira, etc. It sounded stupid, but she agreed to go with me. And so, almost every week, we began to drive about 10 kilometers, and sometimes made love in the forest.
An indescribable feeling of wildness. Gradually, her figure began to return to normal, and her hips and buttocks began to gain elasticity. She was in 7th heaven that she had finally achieved what she wanted. And I was proud that I helped make my girlfriend’s dream come true. Still, a man is called upon to cope with the whims of his girlfriend, sometimes even despite her protests.
I love her. Imagine that the phone suddenly rings. You look at the phone and see that your wife is calling.
You are absolutely calm and confident. You know in advance what she wants to tell you.
You know she wants to get back to you. She admitted her mistake and regrets what happened. You have already forgiven her. You're glad she wants to be with you again.
And this is not a joke, you can really achieve this! You will learn how to properly meet tall girls. You will understand the criteria that are important for building relationships with tall girls. You will stop being embarrassed by the height difference and focus solely on the relationship.
And it's very simple! Imagine that you woke up early in the morning and your woman has already prepared breakfast for you. Joy is visible in her eyes, she is happy that she lives with the best man in the world. She is ready to listen to all your stories, she is ready to support you in any situation.
Now Sergei Anatolyevich is 60 years old. At 35, he became interested in psychotherapy for addictions.
She knows that a man needs to relax, she is ready to give you her tenderness and love. This is what your relationship can be if you are strong.
Miki February 16 I won't start with long preludes and explanations.
We can teach you this! Divorced for the third time, happy. How I got my girl back. I do not have friends.
