How to use the weight loss record form and portable action plan
Photocopy the form and put it in your food diary, or stick it on your room wall to keep track of your physical condition and weight loss progress.
My complete weight loss record (excluding menstruation, measurements were taken on an empty stomach in the morning).
Key areas, desired targets, current figures, Phase 1, Phase 2, Phase 3, Phase 4
weight kilograms ...
neck kilograms ...
Bust circumference (kg)
Waist circumference (kg)
lower abdomen (kg/kg/kg/kg/kg)
Hip circumference (kg/kg/kg/kg/kg/kg)
upper arm kilograms ...
lower arm kilograms ...
wrist kg kg kg kg kg kg kg
Thighs kg kg kg kg kg kg kg
Calf kilograms ...
ankle kilogram kilogram kilogram kilogram kilogram kilogram
Portable schedule
Progress, Monthly Cycle, Dietary Precautions for Each Cycle
Staple food adjustment day: Try not to eat rice, noodles, or sweets for all three meals, but you can eat more calcium (milk, cheese), fiber (vegetables and fruits), and drink plenty of water.
Morning exercises: Do gentle exercises for ten minutes on an empty stomach after waking up in the morning.
Eat a normal diet, but try to reduce the amount of food at dinner, and try to exercise regularly (such as taking a half-hour walk or brisk walking).
Normal dietary control is sufficient. If you ate too much the day before or want better results, you can adjust and strengthen your diet by eating dinner earlier or skipping staple foods.
However, on "control days," your weight should drop back to the weight of day one, preparing you for the start of the next cycle.
How to fill out the periodic weight loss progress chart:
*Write the date on which the swelling disappears after menstruation and the weight is reduced (or the day with the lowest weight in a week) in the first cell of the first row of the left column.
Fill in all the blanks in chronological order to complete your personal monthly weight loss progress chart.
*Follow the instructions on the right side of the daily calendar to find out what you should pay attention to.
Get your menstrual cycle under control
In this chapter, we will tell you...
1. Questions and Answers about Weight Loss Progress
Medical Terminology Q&A
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