[Eng/습관성형수업 5번째] 요요❌ 다이어트 식단 성공⭕을 위해 꼭 필요한 키포인트 1가지ㅣ다노티비

Bulletproof Weight Loss System

I did this while I was trying to lose 20kg, and I continue to do this. Diet plan “Reduce the amount of food you eat.”
“Get all your macros.” How? Hi, I’m Jessie from Dano, here to talk all about healthy diets and sustainable lifestyles. This is the fifth class of my habit-shaping classes. Habit shaping class Lesson five So far we learned that to have a healthy and sustainable weight loss, changing habits is essential. Now we’re learning how to change our habits
one by one We think diet is the most important aspect
when we try to lose weight. But, diet is also the part we often fail to maintain. So I brought an important tip
to maintain a sustainable diet plan. I used this tip when I was losing 20kg, and also to this day. What would this tip be? “Recording food!” Yep, it’s to write a food diary.

More than 70% of people who successfully lost weight regularly wrote in a food diary. You might think a food diary is something cliché,
that people do when they lose weight. It’s a very powerful tool. Writing a diary is also a habit so if you don’t have this habit, you tend to forget, and snack here and there. This sort of pattern would continue.

So in this class, I’ll discuss why
recording what you eat is important and how you can better record your food. Diet Plan? The recording is half the job done! I’ll start this class with a story of
an interesting experiment. The important reason why you should write a food diary. The US Academy tested the impact of lighting on workers’ efficiency. They observed how workers in bright, medium, and dark environments worked. Which group do you think was most productive? Have a guess. The result is that productivity improved in all groups. They analyzed why this is the case. Rather than the lighting affecting the workers, it was because people came in to observe the workers. The knowledge of someone watching over them improved the workers’ overall productivity. If someone was to carefully observe their diet plan, the effectiveness of that diet is bound to improve.

A diary is a mirror of yourself. It helps you become your observer, so writing down what you eat is important. No matter how important this is, you guys still say, “I’ve written in a food diary,
but it doesn’t make me eat less.” “It’s really difficult to record regularly.” These concerns are common. So, I prepared two tips to help you
write in your food diary more effectively. The first tip is to write your diary in a public space. Food diary tip 1: Writing in a public space. On the My Dano app, the coach
watches over your progress and gives you feedback, making you feel like you’re being observed. If you can’t do My Dano, then there’s a “note” function in the Dano Magazine app. On there, people like you who are on a diet with Dano, post what they’ve eaten and how they’ve exercised. You can also post there. You can meet someone with a similar body type as you,
or someone with a similar goal as you, and write your diaries while
watching over each other’s progresses. You can use Instagram, a blog, or an online cafe.

If you don’t like opening up your records to an anonymous group of people, create a group chat with your friends or family and send them what you’ve eaten. That could be very effective as well. But, what I want to emphasize more is my second tip. This is to write a “food diary”
along with a “feelings diary.” I’m going to share another story of
an interesting experiment.

This was done by Dr. Judson Brewer
at the University of Massachusetts. In the experiment, rather than telling smokers to quit smoking and that smoking is harmful to their health, he asked smokers to carefully describe how their bodies feel and what they taste when they smoke. Interestingly, after smoking, people didn’t say it was pleasant and they were happy. Since they completely focused on the act of smoking, they felt that the cigarette smelled bad, their breath also smelled bad, and their health was deteriorating. Overall, they felt unpleasant, negative emotions. This experiment tried to focus on the
negative emotions from smoking. So, the group of people who focused on
their negative feelings after smoking were twice as likely to quit smoking
than people in regular programs to quit smoking.

Rather than criticizing and stopping
someone from doing certain things, this program helped people completely focus on the negative feelings they get from doing these things. They developed a dislike for these acts and stopped doing them altogether. Unhealthy actions bring negative effects. We are trying to maximize these negative effects
to help you prevent these choices. In some way, this is making use of mindfulness and self-observing to shape your actions. I hope you try this if you tend to binge eat. The moment you binge eat, the food will taste good. Since there’s a lot of stimulus from your tongue you might not feel it. But the tenseness you feel right after binging, the pressure it has on your digestive system, or the guilt from eating too much…

These negative feelings come afterward. You shouldn’t ignore these feelings
and get stressed about them later. You should try to feel all those feelings. “I feel guilty and terrible from binging.” “I hate myself.” Feel all those feelings. When you write in your food diary,
don’t just write about what you ate. Below that, write about how you felt,
as realistically as possible. After doing this, you’ll go beyond knowing
in your brain that you shouldn’t binge eat. You’ll start to instinctively hate the act of binging. I don’t eat anything at night
even if I’m very hungry. I wasn’t always like that.

I ordered take-out when I got hungry at night or cleared all the chips I had in my pantry. But I hated waking up with a full stomach in the morning
after eating something at night. So I focused on that bad feeling and wrote in my diary, trying to remember how bad I felt waking up. So, even though I got hungry at night, I naturally started to choose what was good for my body, remembering what I’d feel the next day. You might be curious why this method works. Ordering our body that
it should or shouldn’t do something is from our prefrontal cortex. But the biggest weakness of the prefrontal cortex is that its activity slows down when we are stressed.

When we are stressed, our ability to
exercise our willpower becomes weak. So our ability to control our impulses weakens. Making us less reliant on our prefrontal cortex and helping us naturally make the right decisions
based on our feelings is the right way to sustainably shape our actions. Lesson 5: Diet plan? The recording is half the job done! I’ll summarise the fifth lesson of our habit-shaping class. For a healthy diet, you should write a food diary. I’m still writing it, although it’s been ten years since I started my weight-loss journey. Naturally, these habits disappear
if you stop doing them for a while. So, even if it’s simple, record what you’ve eaten every day. If it’s hard to continue doing this, use my two tips.

The first tip is to write the food diary somewhere public. The second tip is to be mindful of the negative effects you feel after unhealthy decisions and to write that down to
stop your unhealthy habits. Now, it’s time for the homework of the day! Today’s task is to write down your food and feelings diary in the comments below. If you’re eating take-out right now, or some fried chicken,
that’s okay, write that down! “Today’s dinner: half a fried chicken.” “My feelings: I feel guilty for eating this while watching
Dano’s habit shaping class.” “I don’t think this will digest well.” “I’m worried that I’d gain weight because of this if I sleep right away, so I’m going to sleep late today.” “I wanted to have this,
but it makes me feel bad after.” First, try to write your feelings down in detail.

As you get to know your patterns, even if you briefly write down what you ate, your ability to objectively observe yourself will improve and the time taken to write these diaries will be reduced. How did you like today’s habit-shaping class? I took out the essence of what is needed to shape your eating habits, exercise habits, and overall lifestyle to create these classes. I hope this helped you improve your eating habits. Then, I’ll see you in the next habit-shaping class! Bye! In our sixth habit shaping class, I’m going to talk about the most important
thing in weight loss, the “final boss”! What is it, you ask? It’s a secret! If you’re on a weight-loss plateau, if your diet lasts three days, if you don’t trust yourself anymore, please tune in next time. To watch that on time, you should go
like, subscribe, and turn on notifications! See you at the next one!.

21 Day Rapid Weight Loss Program