The Advanced Stage of the Documentation-Based Weight Loss Method: Three Implementation Techniques and Calorie Control

With a balanced diet, calorie restriction becomes much easier to enforce. In fact, our bodies produce hunger when they lack a certain nutrient; this is our body's own "complaint."

If you rigidly adhere to a calorie restriction, only eating konjac or other diet foods, and then snacking, the hunger will intensify, and your body will feel unwell. If possible, it's better to set aside one meal a day to balance nutrition, and this makes it easier to control calorie intake.

Finally, three points to note:

First, don't unnecessarily lower your recommended calorie intake and eat too little.

Some people set their daily calorie intake at 1000 kcal in an attempt to lose weight faster.

This is absolutely not advisable. Within a few days or a week or two, it will definitely have the opposite effect.

First, your appetite will become very strong. This is the body's response, mistaking it for hunger. Next, you'll experience intense weakness and dizziness, and even nausea. At this point, even if you return to normal calorie intake, this counter-effect will still push you back into the abyss of overeating.

Moreover, your body will try its best to store the excess food, and your metabolism will be slower than usual, leading to fat accumulation. Thus, all your previous efforts will be in vain.

Therefore, it is crucial to adhere to your calorie intake standards, consuming neither too much nor too little.

If you overate the previous day or two, you can only reduce your subsequent calorie intake, but try to make up for it in smaller portions. Never binge eat one meal and then not eat anything for the next 24 hours. If you eat 3000 kcal in one meal, the correct approach is to make up for it with 6-10 meals.

Secondly, don't deliberately exercise.

For me, it's impossible to control my diet and exercise at the same time. If you already enjoy exercise, you don't need to stop, but if you think you can burn off the extra calories through exercise, I advise you to abandon that idea as soon as possible. If you overeat at one meal, the key is to control your diet at the next meal and the one after that.

Furthermore, improper exercise can easily lead to hunger. It's a mistake to think that exercising allows you to eat more without worry. If you're using exercise as an excuse to exceed your recommended calorie intake, you might as well not exercise at all.

Many people may be told: "If you only control your diet without exercising, you'll only lose muscle, not fat. Your basal metabolic rate will decrease, which is bad for your health, isn't it?"

That's okay. If you can truly limit your calorie intake to within the recommended range, you will definitely lose weight. Save these concerns for the next step in your weight loss journey.

This record-keeping method is a way to lose 10 kilograms in a short period. Such a rapid weight loss puts a significant burden on the body. During this period, you shouldn't exercise.

In my experience, after significant weight loss, even people who dislike exercise will want to do some. In the past, I was extremely reliant on escalators. When I reached 80 kg, I immediately started walking up the stairs. My waist and legs, which used to bear 117 kg, now naturally feel incredibly light. It's perfectly fine to start exercising after losing weight.

When you've lost weight and feel like getting moving, adding light exercise to your weight loss plan is sufficient. My conclusion is: don't exercise while losing weight!

Third, and most importantly, keep a record.

The essence of record-keeping for weight loss lies in "keeping a record"; calorie restriction is secondary. Therefore, instead of forcing yourself to strictly adhere to calorie restrictions, you should first and foremost keep a record while restricting calories.

The weight loss trajectory you're creating for yourself right now—the records of "running up," "leaping off the ground," and "ascending"—is closely linked to your future confidence. This isn't just a personal weight and diet record; it's a source of motivation and encouragement to keep going.

Failure in the diet tracker method isn't about overeating. Even if you exceed the recommended 1500 kcal intake for a day, that's just "the result of that day," not a failure to lose weight.

The real failure isn't overeating, but failing to keep a record.

Key points for the third stage of the diet tracker method, "Upward":

① Record your weight and body fat percentage daily. Write down everything you eat and calculate the total calories.

② Determine your daily calorie intake based on your age and gender, and then adhere to it.

③ Don't regret or reflect on overeating; start consuming the extra calories from the next day.

④ Drink 2 liters of water daily.