How to fill in the weight management diet record form

There is no need to go through those fancy and complicated columns. At the beginning, it is enough to remember the three core information of "all food/drinks consumed, corresponding intake, and eating time." First, ensure that the record can be recorded for 7 days in a row, which is 100 times more important than pursuing a perfect record.

Two months ago, I helped my cousin, who had just started working, adjust her fat-reducing diet. She first took notes in a beautiful notebook. I almost laughed out loud after flipping through two pages. The items listed in the morning, noon and evening were all "corn, vegetable salad, and fried chicken breasts." It looked extremely healthy. After further questioning, I found out that nearly 100 grams of Thousand Island Dressing was squeezed into the salad, the half bag of sea salt melon seeds I ate while watching a TV show at night, and the half piece of chocolate handed to me by my colleague when working overtime were not written on it. So if this is recorded, it means that it is not recorded, and the true diet structure cannot be seen at all.

Nowadays, there is a fierce debate on the Internet about whether food records should be accurate to the gram. One group says that everything must be weighed on a food scale, and even if it is off by one gram, the other group says that a rough estimate of the weight is enough. There is no need to be so serious. In fact, there is nothing wrong with both statements. It depends on what stage you are at. If you are new to weight management and have no idea about the weight of food, try to weigh it when you eat at home in the first three days. For example, 100 grams of uncooked rice will be about 280 grams of cooked rice, which is a medium size. An egg in the shell is about 50 grams. Once you have a good sense of this amount, you can use your fists and palms as portable "reference objects" to estimate when eating out or having dinner with friends. You can't eat hot pot and weigh the food. It will make you not want to remember it anymore.

Don’t underestimate the odds and ends that you stuff into your mouth, such as the half cookie handed to you by your colleague, the half cup of milk tea with milk cap you drank in the afternoon, and the two bites of food you couldn’t help but taste while cooking. These hidden intakes may add up to three to four hundred calories, which is equivalent to the calories you consume by running 3 kilometers. I once had a client who ate three meals a day to a very standard standard and was stuck on the platform for half a month. Later, I asked her to write down all the food she took in, and then I discovered that she would buy a popsicle every day on the way to get off work. She still felt that she "didn't have many calories." After she stopped doing this, she lost two pounds in a week. To put it bluntly, food records are like keeping accounts of your monthly expenses. You can't just record the large rent and mortgage, but also record the milk tea for a few yuan and the snacks for ten yuan.

Speaking of this, some people may ask, do I need to clearly calculate the calories and three major nutrients of each food? It still depends on your needs. If you just want to adjust your diet and eat less heavy oil and salt, then after remembering the food and the amount, compare it with the Resident Diet Pagoda to see if there are enough vegetables for a handful and whether the staple food is all refined rice and noodles. Just adjust slowly and there is no need to count calories. If you have a clear goal, such as losing 10 pounds in 3 months, or gaining 5 pounds of muscle, then just take 1-2 days a week to calculate your entire day's intake. You don't have to look at the nutrition app every day to calculate. It's not easy to talk about it, and it's easy to feel anxious and give up after two weeks.

By the way, don’t use the record sheet as a clock-in exercise. In order to show off the food that is high in fat and sugar, you deliberately omit the food that is high in fat and sugar. This thing is used as a "mirror" for your own diet. If you hide it, it is equivalent to hiding your own weight. There is no need. Occasionally, if I get craving for hot pot, I will write it down generously. Originally, weight management does not mean that you should not eat delicious food for the rest of your life. It is better to know what you are doing.