The Dieting-Based Weight Loss Method: A Scientific Weight Management Strategy Without Dieting

Perhaps I've always taken these things for granted and never paid attention, which is no different from someone who goes bankrupt on credit cards.

My overweight body is inevitably the result of certain behaviors. The most important reason is what I eat.

So, I've made my previous food-hunting notes much more detailed, recording what I ate for breakfast, lunch, and dinner, including snacks. I used to weigh myself only twice a year, but now I weigh myself every day.

Enough with the introduction. This note-taking process is the first stage of Recording Diet—the preparation.

Recording is the present continuous process of recording. Everyone needs to keep a record every single day.

You need to do two things: first, record everything you eat each day; second, record your weight at the same time every day. Just do these two records.

During this period, you don't need to consciously engage in any dieting activities. Just eat and drink whatever you want as usual.

In short, maintain your previous eating habits, just keep a record.

You can buy a small notebook to carry with you, or you can text yourself daily and simultaneously create a document on your computer named "Weight Loss" to transfer the information.

First, record the details accurately, even down to a single fry or a sip of cola.

Write down the time you eat as well; this is to track your snacking patterns and the reasons for overeating.

Record your weight at the same time every day (and your body fat percentage if possible). While it's said that weighing yourself after using the toilet in the morning is best, any time you won't forget is fine. (For more precise recording, you can weigh yourself twice a day: after using the toilet in the morning and after dinner, which are the two times of day when you are lightest and heaviest.)

By consistently doing this, you will gradually discover the relationship between what you eat and your weight. To lose weight, it's easy to predict what aspects need improvement and how to increase the efficiency of weight loss.

However, this stage doesn't involve dieting; it's simply about thoroughly implementing the record-keeping process. Even someone with weak willpower like me was able to lose weight successfully because I strictly adhered to the principles of "taking notes as much as possible" and "starting with just recording, never forcing myself."

As long as you record your weight and what you eat each day, you don't even need to think "I can't eat this," because guilt and self-reflection are useless.