Weight management diet record sheet

The real time and scene of eating, the actual food eaten (don’t play word games), and the body’s reaction after eating. If you achieve these three points, your weight loss success rate will be more than twice as high as blind counting. **

Speaking of which, when I first started using the food record sheet, I encountered a lot of pitfalls. At that time, people were talking about the need for accurate quantification all over the Internet. I bought a food scale with an accuracy of 1g and put it in the kitchen. When cooking noodles, I had to count them one by one. I even sprayed olive oil twice and converted it into calories and recorded it. After half a month of hard work, I did lose 2 kilograms, but the thought of having to weigh myself when I was eating made my head spin. I couldn't help but go to Chongqing hot pot with friends over the weekend and gained 3 kilograms straight back. At that time, I felt that this record sheet was purely an IQ tax.

It wasn’t until later that I had dinner with a friend from the nutrition department that she reminded me: What’s the use of memorizing those cold numbers? If you eat 100g of boiled vegetables with only 30 calories, and you feel so hungry that you scratch your head and liver within two hours after eating it, and you get up in the middle of the night to eat half a box of ice cream, then you might as well eat 150g of brown rice with fried chicken breast, which will make you full enough that you won’t be hungry even when you sleep, and the total calories will be lower.

Oh, by the way, the "American Journal of Clinical Nutrition" has previously published relevant research. People who insist on recording their diet have a weight loss success rate 2.3 times that of those who do not, but only if the accuracy of the information you record exceeds 80%. I've seen too many people write down tables that are purely self-deceiving: breakfast says "1 slice of whole wheat bread + 200 ml of milk". In fact, the whole wheat bread is pseudo-whole wheat with frosting on the surface, and the milk is flavored milk with added sugar. ； The half-piece of cranberry biscuits given to me by colleagues in the afternoon and the half-cup of bubble milk tea I drank while fishing were all automatically ignored. ； I wrote "a vegetable salad" for dinner, but I secretly added a whole bag of Thousand Island dressing. That bag of sauce alone has more calories than the whole bowl of food. No matter how beautiful this kind of record is, it is of no use at all.

There are two completely different recording logics around me, and both have produced good results. No one is right or wrong, it just depends on who suits them. One is to accurately quantify the party. My fitness coach friend who is preparing for the competition can even clearly distinguish the raw and cooked weight of broccoli. He will only calculate 100g of uncooked rice into 300g of cooked rice as 350 calories. The macronutrient ratio is not bad at all. In three months, the body fat dropped from 18 to 10, and the efficiency is frightening. But he also said that this method is only suitable for people who have clear short-term goals and are not averse to numbers. There is really no need for ordinary people to copy it. After all, you are not going to compete on stage, and you can't do it like eating or doing chemical experiments.

The other one is the fuzzy perception flow that I recommend for ordinary people. There is no need to count calories at all, just focus on the three points I mentioned at the beginning. For example, I use my mobile phone to take notes. There are no fancy templates at all. Whenever I think of it, I write:

「8 a.m.: Half a stick of waxy corn + 1 hard-boiled egg. I’m quite full after eating. I’m not hungry until I get off work at 12 o’clock.」

「12 noon: There are two vegetarian dishes and one meat dish in the canteen. I ate less than half a bowl of rice. There was too much sugar in the braised pork ribs. I felt a little sleepy after eating.」

「3 pm: I took half a cookie from a colleague and felt a little acid reflux after eating it. I’d better avoid such a sweet cookie next time.」

It's that simple. I lost 18 pounds in half a year by relying on this recording method. Even if I don't remember it now, I can still tell how much I eat, and what I eat will make my body feel comfortable, without any rebound.

Oh, by the way, don’t buy those hardcover record sheets that cost dozens of dollars to print online. They have clocks and stars. I bought one before, and after holding on to it for three days, I threw it in a corner to gather dust. A record that can be maintained for a long time does not require a sense of ritual at all. You can just put a note in your pocket, type a few lines in a memo on your mobile phone, or even send it to a circle of friends that is only visible to you. Whatever is convenient for you.

Harm, to put it bluntly, this record sheet is your own food diary. It is used to help you find your own eating rules, not to hand in homework for others. Don't make yourself dizzy with hunger just to make up for the so-called calorie gap, and don't force yourself to eat boiled vegetables that you don't like to eat just to make your record sheet look "healthy". Weight management is a long-term thing. Don't be so tired and stick to it is the best way.