The record-keeping weight loss method: Entering the "on track" stage means you've graduated from weight loss.

Just remember this while eating: Stop as soon as your body stops wanting to eat.

Savor each bite, feeling as you eat: "Do I really want to eat that next bite?" This is a test; even if you don't enjoy it much, eat with the attitude of hesitating before each bite.

So, what's the result?

Was it really delicious, and did you finish it all?

Or did you suddenly feel it wasn't so delicious halfway through and immediately stop eating?

Those who stopped halfway through, recall the feeling of that instant when you stopped eating.

Was it painful? Was it because you were frustrated by giving up something you liked? Or were you surprised that you could stop so easily? If you finished it all, it means you're still in the cruising phase. Continue calculating your calorie intake, and challenge yourself to this test again when you've lost a little more weight.

Those who can stop eating have either entered the re-acceleration phase or reached the orbital phase. If you still find it painful not to eat, you're only in the re-acceleration phase. Practice listening to your body and stop eating just before you feel full.

If you feel you've had enough and easily stop eating, congratulations! You've reached the "on track" stage.

Now you understand, right?

The "stomach capacity diet" relies on willpower to stop eating halfway through.

However, the "on track" stage of the diet involves stopping eating because you don't want to.

In other words, reaching the "on track" stage means being able to easily stop eating after finishing the necessary portion.

At this stage, your diet is complete.

I've now reached the "on track" stage.

The biggest change is that I no longer miss the life I used to lead, controlled by my desires.

I no longer crave pizza or drink excessive amounts of cola. Of course, sometimes I still want pizza, dumplings, or ramen, but not like before, eating them several times a week until my stomach hurts.

I might crave dumplings or ramen, and I'll go eat them, but I won't finish them all.

Why? Because I don't need to.

A few days ago, I saw a new grilled meat rice bowl on a restaurant menu and wanted to try it. But I found myself thinking, "I'll probably only eat a third of it; I'll try it next time." Before, even though I'd think, "Wow, I really want to eat this! But it seems high in calories; how much should I eat?" I wouldn't be sure if I actually ate a third.

This is a huge change. Because it doesn't require willpower, it achieves the same results as the "stomach capacity diet."

If you can successfully stick to satiety training for a few months, it will awaken your body's dormant sensors, allowing you to gradually hear the signals of desire.

While responding to these signals, consciously listening will make you better at hearing the voice of your desires. Over time, your body shape will slowly move closer to a more ideal state.

"Again" here doesn't refer to an ideal or beautiful body shape.

Instead, it's about achieving a body shape that's perfectly suited to your age, lifestyle, and exercise level. Your body shape will naturally stay at that level.

Your weight and body fat percentage will also stabilize at the appropriate levels. If you can always hear your body's signals, there's no need to keep track. Follow your hunger and satiety cues, as well as the signals of "needing something," and it's okay to eat whatever you like.

As for weight, to be on the safe side, weighing yourself once a week is sufficient.

When you're too busy at work or have a cold, your body's balance is disrupted, so you need to pay even closer attention to your body's signals. Because at these times, what your body needs and what brings you mental and physical well-being will also change.

By only eating what you want, you can maintain your natural body shape.

This is the final stage of the tracking-based weight loss method—the "on track" stage. The weight loss journey ends here. It's not stopping the weight loss process, but rather graduating.

If you're not satisfied with your current body shape and want to lose a little more weight or build some muscle, that's possible. Referring to your previous records, listen to and fully obey your body's desires, maintain a balanced state, and manage your diet and exercise properly.

You can completely control your body shape; lose weight when you want, and gain weight when you want. This is the ultimate goal of the record-keeping weight loss method.