Want to lose weight successfully? Taking photos to keep this daily record is the first step to success!

Debunking the lie of "genetic obesity"

"My family members are all fat, so I can't lose weight." This idea is easy to understand, but it is actually a wrong concept. The main reason why people become fat is their eating habits rather than their family inheritance.

If your parents or siblings are all a little fat, you may inevitably wonder: "Is it hereditary?" But you may also overlook a very important point - the common eating habits of all family members.

When I provide weight loss consultation to my clients, I often encounter another situation: "My sister is very thin, and I am the only fat one in the family!" Why is it that my family members have such different body shapes even though they eat the same thing? This is most likely because each person's caloric intake outside of meals varies. Therefore, I would ask customers who have this problem to try to take photos and record the food they eat throughout the day. Then you will find that there are records of eating cake with friends, drinking heavily and having high-calorie side dishes during social gatherings, etc.

You might as well give it a try and take pictures of all your meals for three consecutive days. You might be surprised to find that you eat much more than you thought.

Try taking photos to keep a food record!

Keeping a good diet record is the first step to successful weight loss!

The most important thing in the process of weight loss is not the willpower to force yourself to diet, but the judgment to control what you eat. As long as you carefully record every food you eat every day, control the calorie intake to be less than the calories you burn, and adjust your diet appropriately, you should be able to effectively control your weight.

But in reality it may not be so smooth. We often reduce the calories in each meal, but still fail to lose weight. Why is this? The reason is simple: most people think they are limiting their calories, but they actually eat more than they realize.

For example, if you are worried about gaining weight by eating plain rice, you may only eat half the rice, or even less. This can indeed reduce calories, but because you don’t feel full, you may accidentally eat too many side dishes, and the total calorie intake will remain the same, or even more.

We always think, "Since we eat so little, the calories must be low too!", but our weight doesn't go down at all. So, try keeping a food journal every day! By taking photos or writing down your diet, you can easily check your daily diet, calculate your daily intake of calories and nutrients, and make adjustments accordingly. By “recording”, you can also help yourself discover “Ah! Why did I eat again!” and reduce the frequency of eating snacks outside of meals.

Use "Diet Notes" to control your daily diet

This article is published by Ruili Beauty International Media, and the author is Mayuko Kikuchi, who wrote "Eat Like This to Lose Weight Faster: No Need to Count Calories! An authoritative Japanese nutritionist teaches you how to eat continuously to burn fat. You can lose 8 kg in 4 months and thousands of people have successfully lost weight! 》