Food diary and physical fitness test: Steady weight loss by examining lifestyle habits and increasing daily activity

Change your unhealthy eating habits. First, let's examine our eating habits. By reducing the things we unconsciously eat, we won't feel resentful about suppressing our cravings, and we can lose weight more comfortably. Even during weight loss, the practice of "eating three meals a day without skipping a single meal" is not inherently problematic.

If you feel it's necessary to eat three meals a day, then you can eat as you wish. However, if you have a fixed schedule for breakfast, lunch, and dinner, and feel that "you must eat at that time," this habit needs to be corrected. Everyone's eating habits are different, but please be aware of this and don't be constrained by them.

For example, some people will eat even when they're not hungry, just because they see food. In this case, it's necessary to hide the food so you don't see it. Some people will eat as soon as the food is ready, while others like to eat a lot in the morning or enjoy snacks. As long as you resolve to "only eat when you're truly hungry," you'll stop procrastinating and eating incessantly.

Try to eat slowly. What would normally take 5 minutes to finish, if eaten slowly over 10 minutes, can provide the feeling of being full with a smaller amount of food. Also, chew your food thoroughly. Chewing sends signals to the brain that you are eating, thus speeding up the brain's reaction time.

Also, if you're going to talk while eating, please put down your chopsticks. Focus on speaking when you're speaking, and focus on eating when you're eating. In Japan, some people consider putting down your chopsticks while eating impolite. However, if you're talking and eating at the same time, you won't feel full no matter how long you eat.

When snacking, only put the portions you want on your plate. Decide on a designated spot in your room where you can eat snacks and prevent them from being taken elsewhere – this is also a good "trick." Through these examples, have you also discovered many bad eating habits you can correct?

Keep a food diary. A food diary is very effective for reflecting on your behavior and regulating your emotions. Keeping a food diary is a great way to reduce unconscious eating. Many people say, "I'm the type of person who gains weight easily; even drinking cold water makes me gain weight." But is it really because of drinking cold water? Drinking cold water may cause a temporary increase in weight, but the excess water will be quickly excreted.

I often say, "Please write down everything you ate in your diary." Even people who say they "didn't eat much" will find out they actually ate a lot when they write it down. There are also some people who are constantly eating without even realizing it. In other words, these people lack the awareness that they are "eating."

This often happens when eating while doing other things. They might be quite surprised themselves after writing it down in a food diary. However, by doing so, they discover that once they become aware of this habit, they can change it. Additionally, I suggest that when recording what you eat, you also record your feelings and emotions at the time. Even just a few words will suffice.

It's not about reflecting on what you've eaten, but rather simply writing down your feelings honestly and without embellishment, such as "It was delicious" or "I enjoyed eating it." By doing this, you can confirm whether you've achieved the most basic point of weight loss: "Being aware that you're eating and enjoying the feeling of eating." This will naturally change your mood and actions.

Furthermore, by consistently keeping a "food diary," you can cultivate a sense of "how to eat best," and your eating habits will change. Let's start keeping a "food diary" as soon as possible and begin our weight loss journey!

Climb some stairs and test your physical strength. Your body knows best whether you've gained weight or lost stamina. Testing your body will help you understand "what you need to do now." Even if you usually take the elevator at work or the station, try climbing the stairs sometimes. Can you still climb those long-forgotten stairs with agility?

If you can't climb to the top, you need to pay special attention. Being out of breath is a yellow warning sign of declining physical strength. Climbing stairs or running can help you understand your physical condition and monitor your weight gain or loss. Although you may be aware that "I haven't been exercising enough lately, and my physical strength may have declined," the feeling of "difficulty breathing" and "feeling heavy" after climbing stairs can significantly change your perception.

To achieve a nimble and agile body, exercise is essential. However, this doesn't require any elaborate or unsightly exercises. We can start by running more. This is the easiest and most consistent exercise to do in daily life. If time is really tight, you can also walk more on your way to work or school.

"Instead of taking the bus to the subway station, walk to the subway station," "Get off one stop early and run," "Go for a walk during your rest time," etc. People are less likely to feel hungry when they are moving compared to staying still. In fact, no one eats while exercising. Running can also relax your mind, which is an important "mechanism" for weight loss.

Running isn't the only way to lose weight; brisk walking, swimming, and going to the gym can all help. After climbing stairs and becoming breathless, when you ask yourself, "What do I need to do now?", your body might tell you, "Go swimming." Moderate exercise can promote fat metabolism, which is a key factor in effective weight loss. Enjoyable exercise can also bring you pleasure and happiness.