Example of filling out a diet flow chart and some tips: Balanced nutrition for easy weight loss

example:

This is Mei's official food intake record sheet for the first day; her method is to keep a diary.

Keep this in your bag, and immediately after finishing your meal, write down what you ate, when you ate, and how much it cost.

I used the limited time and the feeling of fullness at the time, and then checked the table at home to categorize and fill in the food.

On the first day, because she had no experience, she spent time looking up "marking methods," originally thinking...

It's difficult, but you can almost memorize it after looking it up once.

Her method is: meat is coated in a large circle, starchy foods in a large heart shape, and fruits and vegetables in a large heart shape.

It's small round, while dairy and egg products are heart-shaped.

For dishes cooked with lots of oil, sugar, and additives, use black on the left side for large and small shapes, and black on the right side for dishes that taste like the original flavor of the food.

As for the hot pot we ate with colleagues on the first day, anything with a lot of meat was considered large.

Round, with more starch, is considered a large heart, which makes it very clear.

For Mei, this day's diary entry was very impactful, because she had always loved beauty.

She was shocked to discover that she hadn't consumed a single small round (vegetable fiber) all day, and...

She ate a full lunch and dinner, and if she hadn't written in her diary, she wouldn't know how much it all happened.

So that's how she spent her whole day!

So that night she reminded herself that she must prioritize eating small round dumplings the next day. Also...

Was it necessary to eat so much? She asked herself, and after thinking about it carefully, she realized that her stomach...

Eating so much makes a child feel uncomfortable, and the reason might be that they ate too fast.

Eating a bento box takes 15 minutes; if that could be changed to 25 minutes or longer, I believe it wouldn't be so difficult.

I consciously ate until my stomach was full.

Common knowledge

The solutions provided in this book generally do not include any so-called "forbidden" foods or drinks.

It refers to taboos that one is "not allowed" or "must" do certain things.

Changing long-established habits abruptly may lead to...

It has the opposite effect.

The initial goal is to "reduce the frequency" of weight gain, gradually eliminating all forms of obesity that have been present so far.

Habits are formed by developing new habits and making them a part of oneself.

In any case, the "beginning" is the most important.

The third stage involves increasing protein intake during the weight loss period.

Objective 1: The number of large circles gradually increased throughout the day, while the number of large hearts gradually decreased.

Goal 2: Complete more than 10 large circles and more than 10 small circles within a week.

Objective 3: Ensure the snack record column is blank and the "X" disappears.

The goal this week is to build on the success of week two.

How many of the seven items from last week can you follow?

Try reducing the number of times items 1-3 in the second stage from half to zero.

Of course, the key is still to examine your [healthy/healthy] diet according to the nutritional components represented by each symbol.

Check the dishes to see if they are balanced and healthy.

Common knowledge

People who eat cakes, cookies, or other snacks when they are bored or watching TV should definitely change their ways.

Because insulin secretion peaks after a full meal, eating at this time...

Insulin will be absorbed and turned into body fat.

Also, you shouldn't eat snacks on an empty stomach before meals, or late at night or before bed.

Because easily digestible sugars are most readily absorbed by the body at this time.

Although it's best to avoid eating outside of the three daily meals, there are times when you absolutely feel the urge to eat...

You can eat some low-calorie foods between lunch and dinner.

The fourth stage is to make recording a pleasurable habit.

Goal 1: Eat three meals a day, breakfast, lunch, and dinner regularly.

Goal 2: Absolutely adhere to the rule of not eating during the breaks between meals throughout the day.

Goal 3: Don't eat late at night

My goal this week is to gradually get used to keeping a record.

Have you mastered the mindset of eating less fried food, more protein-rich dishes, and less rice?

Have you gotten used to getting through the day without snacks?

"It really was tough!"

I feel irritable on an empty stomach!

If this situation arises, you might as well use your brain to come up with some fun ideas.

A quick way to eat.

For example, if you usually eat out, why don't you try cooking a meal yourself?

Treat yourself to a delicious and varied meal?

If you usually eat at home, now's the time to go out and have a good meal.

As long as you understand the techniques and methods of eating, indulging in a little luxury at mealtimes is acceptable.

It doesn't matter.

The essence of this book lies in helping you maintain your figure without forcing yourself.

Looking at the three goals for this week, achieving them is actually not difficult at all!

Common knowledge

Nighttime is often a time when both office workers and housewives can "take a breather."

Precious time.

To eliminate the fatigue of the day and build up the energy needed for the next day, at this time...

It's easy to end up like this: you just wanted one beer... but before you knew it, you'd had a second one.

I only wanted to eat a bite of snack... but I ended up eating the whole bag.

How you spend the hours before bed is also quite important.

I'm sure you often see people eating and drinking while watching TV.

How can you completely lose interest in nighttime snacks? The best way is...

It's about trying not to let your hands be idle, doing some handicrafts, or surfing the internet, etc.

It has a fairly good effect on dieting.

Phase 5: Integrate weight loss with your lifestyle.

Goal 1: Go out more than twice a day

Goal 2: When you are able to walk, seize the opportunity.

Goal 3: Instead of showering, take a bath.

Goal 4: Adhere to a regular lifestyle rhythm

This week's goal is to "continue at this pace" and try to do it in the most relaxed way possible.

With this mindset, one can naturally integrate exercise into their life, such as increasing outdoor activities and having regular exercise routines.

It makes life more leisurely; you can happily lose weight while also happily mopping the floor.

A while has passed since I started writing in my diary.

Some people might say, "Not even a kilogram has been lost!" and feel unconvinced.

However, please consider the process and time it took for you to gain weight.

It's too demanding to expect fat that has accumulated and been buried in the body for a long time to disappear in a short period of time.

There should be a consensus that we should no longer waste most of our energy in pursuit of "quick weight loss".

I'm so worried about the rebound effect; this time, I'm determined to lose weight once and for all.

A housewife continuously corrected her eating habits and changed her diet weekly.

After exercising, although I didn't lose even 1 kilogram for a period of time, starting one day...

Initially, I lost 0.5 kg, then 1 kg, but then my weight inexplicably...

It gradually lessened.

Perhaps it's because my basal metabolic rate has increased over this period of time.

She wasn't considered very fat, but she lost 2 or 3 kilograms in 1 to 2 weeks.

Therefore, patience is very important if you want to see the effects of "becoming thinner".

Common knowledge

Although it sounds simple, in reality, it can vary depending on various circumstances.

There are times when we "cannot comply".

However, during the first month, it is essential to adhere to the basic principles despite various obstacles.

If you know beforehand that the principles have been disrupted, you can adjust them back to normal afterward.

Then increase protein intake, make better use of free time for exercise, and so on.

Also, when you're really tired and really want to give up, try your best to keep going.

Focus your attention on things other than eating.

Furthermore, instead of working hard alone, it's better to seek help from close friends, colleagues, family, or even...

Doing it together as a couple might make you feel more energetic.

"I ate too much again and gained another kilogram?"

Sigh! Instead of feeling down, why not take out your diary and check your recent...

What type of food did you eat too little of? Eat more of that type of food later, and your mood will improve.