The details of weight loss determine success or failure: a visual guide to accurate waist measurement and common food portion sizes.

Waist circumference measurement method: Have the subject stand with feet 25-30 cm apart, distributing weight evenly on both legs. Use a tape measure to measure the length around the abdomen horizontally, from the midpoint of the line connecting the upper edge of the iliac crest and the lower edge of the 12th rib. The tape measure should be held firmly against the skin without compressing soft tissue, and the reading should be accurate to 0.1 cm. Measure at the end of normal expiration.

Food illustrations:

1. Cereals and tubers

Rice is equivalent to 50 grams of rice; steamed buns are equivalent to 50 grams of flour; noodles are equivalent to 50 grams of flour; commercially available baked flatbread is equivalent to 70 grams; commercially available oatmeal is equivalent to 50 grams; commercially available whole wheat bread is equivalent to 50 grams; commercially available soda crackers (5 pieces) are equivalent to 30 grams; commercially available fresh corn is equivalent to 100 grams; commercially available sweet potato is equivalent to 200 grams.

2. Legumes and legume products

30g of commercially available soybeans; 30g of commercially available mung beans; 150g of commercially available firm tofu; 60g of commercially available dried tofu; 30g of commercially available dried bean curd sticks; 250g of tofu pudding.

3. Livestock and poultry

50g of commercially available ground pork; 50g of commercially available lean pork; 50g of commercially available pork ribs; 50g of commercially available braised beef; 100g of commercially available sausage; 50g of commercially available pork liver; 50g of commercially available chicken breast; 100g of commercially available chicken wing tips; 100g of commercially available chicken wing mid-sections.

4. Fish and shrimp

Grass carp (market grade) 600g; ribbonfish (market grade) 100g; prawns (market grade) 100g; dried shrimp (market grade) 10g; dried shrimp (market grade) 10g.

5. Vegetables

200g of Chinese cabbage (from the market); 100g of rapeseed (from the market); 150g of broccoli (from the market); 150g of kale (from the market); 100g of celery (from the market); 100g of leeks (from the market); 100g of romaine lettuce (from the market); 20g of toon leaves (from the market); 100g of cucumber (from the market); 200g of winter melon (from the market); 100g of bitter melon (from the market); 150g of pumpkin (from the market); 200g of tomato (from the market). 100g of cherry tomatoes (market grade); 60g of bell peppers (market grade); 200g of eggplants (market grade); 100g of flat beans (market grade); 100g of edamame (market grade); 200g of white radish (market grade); 100g of small red radish (market grade); 150g of carrots (market grade); 150g of potatoes (market grade); 50g of bamboo shoots (market grade); 50g of scallions (market grade); 150g of onions (market grade); 40g of garlic (market grade).

6. Fruits and dried fruits

Apples (market grade) 200g; Pears (market grade) 200g; Oranges (market grade) 150g; Peaches (market grade) 200g; Bananas (market grade) 150g; Grapes (market grade) 200g; Mangoes (market grade) 150g; Lychees (market grade) 100g; Cherries (market grade) 100g; Watermelons (market grade) 500g; Roasted Pumpkin Seeds (market grade) 30g; Almonds (market grade) 30g; Roasted Peanuts (market grade) 20g.

7. Fungi and algae

5 grams of commercially available black fungus; 10 grams of commercially available white fungus; 100 grams of commercially available enoki mushrooms; 10 grams of commercially available dried shiitake mushrooms; 10 grams of commercially available laver; 100 grams of commercially available rehydrated kelp.

8. Other

50g of commercially available mung bean cake; 100g of commercially available pea flour cake; 15g of commercially available white sugar; 10g of commercially available sesame paste; 10g of commercially available honey.