The evolution of the record-keeping weight loss method: Calorie restriction aids in scientific weight loss.

The Rise – Limiting Calorie Intake

The primary goal in this stage is to reduce calorie intake, so there's no need to consciously focus on nutritional balance, nor is any exercise required.

Planning your diet is like playing a game; the rules are simple: 1. Limit daily calorie intake to 1500 kcal; 2. Eat what you like as much as possible.

After getting used to the "lifting" stage and adapting to calorie counting, it's time to enter the "rise" stage. In this next stage, weight will change more noticeably. For example, I lost 1 kg per week for two months. If you can maintain this pace, you'll naturally enjoy the weight loss process.

Many people see weight loss as a rewarding goal with a painful process. Therefore, wanting to shorten the painful period and see their goal sooner, they are tempted by irresponsible slogans like "Lose 3 kg in 3 days."

However, when you see significant weight loss, the process before reaching your goal is actually quite enjoyable.

Therefore, please don't be fooled by those haphazard weight loss plans and sensationalist slogans.

Once you enter the "rise" phase, your weight will begin to drop dramatically. Even though you're losing weight, why is this phase called "rise"? The real feeling isn't just weight loss, but a feeling of lightness and joy, so "rise" is a very apt description. Imagine yourself becoming slimmer, rising towards the free sky.

The goal of the rise phase is to control your daily calorie intake within a certain range. If the calories you consume are used precisely for your basal metabolic rate, you'll lose weight most efficiently.

Basal metabolic rate is the energy consumed to maintain basic life functions such as breathing and body temperature. Even the energy consumed during sleep is essential for human life.

Men reach their metabolic peak at age 16, and women at age 14. The basal metabolic rates for different age groups are as follows: 18-29 years old: Men 1550 kcal, Women 1210 kcal. For men aged 30-39, the recommended daily calorie intake is 1500 kcal, and for women, 1170 kcal.

For men aged 40-49, the recommended intake is 1350 kcal, and for women, 1110 kcal.

We will define this basal metabolic rate as the daily calorie intake during this growth period.

You can easily calculate your basal metabolic rate using the website below. Simply enter your height and age, and it will automatically calculate your basal metabolic rate.