Am I fat?

Obesity and overweight are both civilization problems. Obesity has been recognized as a disease - it affects an increasing number of people. Overweight is a condition in which the human body has accumulated too much body fat. It is associated with many health ailments, including mental disorders, cardiovascular diseases, metabolic disorders, respiratory diseases, digestive diseases, bone and joint degeneration.

The basic indicator for determining whether a person is overweight is the BMI. The body mass index can be calculated by dividing body weight in kilograms by height in meters squared. The result should then be compared with the criteria:

• 18.5-24.99 is normal body weight
• 25.0-29.99 - overweight
• 30.0-34.99 - 1st degree obesity
• 35.0-39.99 - obesity of the second degree (high)
• Above 40.0 - obesity of the third degree.

This is a fairly general indicator, which does not tell you exactly about the body structure, muscle and fat content. To get a slightly more accurate result, you can use the formula Relative Fast Mass - relative amount of body fat. To get the result, men should subtract 20 times the ratio of height to waist circumference (64 - 20 x height : waist circumference) from the number 64, and ladies - 76 (76 - 20 x height : waist circumference). How to read the results? For men, overweight/obesity starts at 25%, and for women - 32%.

I would go ... but I don't want to

Starting a diet and regular exercise usually involves a huge lifestyle change. It takes not only desire, but also mobilization. A person who spends their afternoons in an armchair watching TV series will find it difficult to suddenly get up and go to the gym after work or start cycling. The problem is not only laziness, but also a habit of pleasurable leisure activities. Postponing everything for a "better time" is also common. We want to prepare as much as possible to start exercising, gather the right equipment, learn as much as we can about the discipline, but there is never any full readiness.

What else makes it so difficult to start training? Many people prefer to persist in what they think is a safe situation, even though it doesn't bring satisfaction. They also find it difficult to define exactly what they want; they know for a fact what they don't like, but will continue to stick with it. They manifest an unwillingness to demolish the status quo. The current situation is well known, and any change is a risk, but also a fear of failure. Usually the process of losing weight is long, takes time and effort. At this thought, enthusiasm often subsides. Hence the thought "I would exercise, but it takes so much effort, I just don't want to, though". It's the same with learning a language or training provided, for example, by a training platform such as Webinar Universe.

How to motivate yourself - set realistic goals

The problem with motivation often lies in unrealistic goals. When we start training, we want to quickly see the results of the actions taken, which after all require a lot of effort. If you don't see them, there is doubt and a decrease in motivation. In turn, the best motivation is the effect. How to reconcile the two? First of all, you need to realize that not everything will come at once. It is better to set small, easily achievable goals than one big one - in this case it is much easier to get discouraged in the process. In the case of losing weight, it is better to set monthly or weekly goals, for example, which will drive you to keep going.

How to motivate yourself - create a workout plan

In developing smaller, realistic goals, a workout plan will help. Too much exercise in a week can be effectively discouraging - it's important to remember rest, vital for the body and the mind. So it's best to set aside a few days a week for training, and include in your plan what exercises to do that day and for how long. An hour-long workout a few times a week will be completely sufficient. Such a plan will make it easier to get motivated, especially since rest will also be included.

How to get motivated - the right environment, for you

The gym is a common choice for people who want to start exercising and take care of themselves. However, not everyone is comfortable with the environment, the other people around or even the very type of exercises that can be done at the gym. There's no need to do anything forcibly. In order for workouts to have an effect and for your motivation not to drop after a few days, you need to choose the kind of activity and in the kind of environment that makes it fun. If you like nature and enjoy moving outdoors, opt for biking, rollerblading or walking. There are many possibilities, the key is to choose the option that best suits your personal preferences.

How to motivate yourself - analyze the results

As mentioned earlier, nothing motivates like results. It is therefore worth analyzing them. Each step brings you closer to your ultimate goal, and each result will please you - and positively motivate you to continue. Exercise is sheer health. It helps you stay in shape and is extremely effective in the fight against excess weight. The problem, however, is the lack of motivation to start training. Using proven ways to motivate yourself, it's easier to get started and persevere in your resolution.