Analysis of the Three Core Principles of the Off-Ground Phase of the Documentation-Based Weight Loss Method

In short, while calorie labeling isn't perfect, most manufacturers and chain stores do disclose this information to consumers. For example, Osaka's "551 Hourai" restaurant, famous for its pork buns, states that each of their buns contains 326 kcal, lower than the peanut-filled lunch bread from Yamazaki Bakery.

The fact that convenience store foods, fast food restaurants, and family-run restaurants all label their calorie counts indicates that people who frequently eat at convenience stores or dine out are quite willing to calculate calories.

In fact, this calorie-tracking method is specifically designed for those who enjoy blogging, keeping online diaries, and incorporating convenience foods into their lives.

After each meal at a fast food restaurant or family-run restaurant, send the calorie count to your email address. After finishing food purchased from convenience stores, remember to tear off the calorie information from the packaging.

With just this little effort, you can easily see how many calories you've consumed. So, how do you calculate the calories for foods without calorie information? You can only do a rough calculation. You can check the following websites and calculate it yourself.

For those who cook at home, you can refer to these two websites:

You should be able to find even more on other websites. Be sure to let me know if you find a good website!

Use these websites to estimate the calories in your meals. The values ​​may differ between websites, and cooking methods vary from restaurant to restaurant, which can also lead to discrepancies. Don't worry too much about this; just use a convenient method that you can calculate every day.

The enjoyment of consistently calculating calories every day is more important than accuracy. At this stage, you don't need to start restricting your calorie intake.

The primary task in the "off-the-ground" stage is awareness—understanding how many calories you consume each day and how they relate to your weight and body fat percentage. I hope everyone will conduct thorough research.

During the "off-the-ground" process, as long as you calculate the calories in your food and keep a record, that's enough. Eat what you want without forcing yourself; the key is to know how many calories you're consuming. This is the purpose of this stage.

Since you can lose weight during the running phase, you should lose even more during the lift-off phase.

The lift-off phase is different from the running phase; it doesn't need to take as long, generally 1-2 weeks is sufficient. If you're impatient, you can enter the subsequent ascent phase in 3 days.

However, you should make sure you are fully prepared during the lift-off phase before entering the ascent phase. Please remember this.

Key points of the second stage of the record-keeping weight loss method, "lift-off":

① Record your weight and body fat percentage daily.

② Record everything you eat and calculate its calorie content.

③ Try to imagine how to reduce your total calorie intake, but don't force yourself.