Losing Weight, Part 4

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Add Comments to Your Weight Changes

Once you become accustomed to keeping a Weight Graph Diary, the next step is to write down the “reasons” behind changes in your weight.

Body weight fluctuates every day.
By recording the causes of those changes, you can begin to see the relationship between your lifestyle habits and your weight.

Whenever your weight increases or decreases compared to the previous day, try writing a short note about:

• “Why did it increase?”
• “Why did it decrease?”

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Examples When Your Weight Increased

• Went out drinking
• Ate out
• Overate while traveling
• Ate a late-night snack

Examples When Your Weight Decreased

• Had little appetite
• Caught a cold
• Had diarrhea
• Was too busy and skipped meals

Example Entries

For example, suppose your weight after dinner (②) increased compared to the previous day’s measurement (①).

If you think it was because you attended a party and ate too much, simply write:

“Party”

under measurement ②.

On the other hand, if your weight decreased at measurement ③ because drinking too much at the party reduced your appetite, you could write:

“Loss of appetite”

as a memo.

Another example: suppose your weight before breakfast (⑤) decreased compared to the previous day’s measurement (④).

If you believe the reason was staying up all night studying, you could write:

“Studied all night”

beside the entry.

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The Important Thing Is to Write It Down Immediately

After measuring your weight, try to record it right away whenever possible.

If you wait and try to write everything down later, you may forget:

• Why your weight increased
• Why your weight decreased

You may also become less aware of the meaning behind your weight fluctuations.

It may feel a little troublesome at first, but connecting “changes in body weight” with “lifestyle habits” is one of the most important points of the Weight Graph Diary method.

Once you can do this, your preparation is complete.

Next, you will finally begin the step of actually losing weight by using the Weight Graph Diary.