Why did you choose to write reading notes for this book? I don't know if you have the same experience as me, because a novel or a movie scene was directly hit by a string of tears in the depths of your heart, and it is just such a book about diet that actually touched me a lot. This is indeed a spiritual journey. I want to write reading notes for a book. In addition to mastering the knowledge points in the book, it is more important to apply what you have learned and integrate it into your daily eating habits. After all, I have been plagued by "gluttony" for many years, and I often feel helpless inside. As long as you want to continue to struggle for your figure and weight in your lifetime, the ensuing "gluttony" will inevitably happen.

And I also hope that my personal experience and sentiment can bring * * * and reference to you who study hard.

Once, losing weight was an important change and turning point in my life. Before I was 32 years old, I always thought it was impossible to change my body. I even think that when meat grows on me, it is doomed to be lost. I don't want to lose weight on purpose either. I always eat casually. I subconsciously know that I can eat, because others can't, and I can continue to move chopsticks. I didn't think about sports either, because my life was family and work before I was 32. I never thought about what I really want in my life or what I can change. All efforts are made to rank the values of others.

The decisive moment is an encouragement from my little sister. She said: Sister, the one who can lose weight must be the goddess. I was hit at that time, so I decided to lose weight! I followed my elder sister to the cupping club to lose weight, once every other day. No matter how busy I am at work, I will never be absent on the day of cupping. I will eat whatever the clerk tells me to eat. I still remember this extremely unhealthy diet.

Boiled eggs or yogurt in the morning?

Steak or chicken leg for lunch?

Pitaya or kiwi for dinner?

Choose a single diet for each of the above meals. If you are full, you will definitely not touch carbohydrates and snacks.

I survived for two and a half months according to this diet, and my weight was reduced from 109 kg to 94 kg, and I lost 15 kg of meat, which is an obvious change for a person with a very small basic weight. Colleagues said, how did I lose weight under their noses? This weight loss was supported by my willpower and curiosity. It was the first and last time in my life to lose weight seriously. Facts have proved that after consuming curiosity, I no longer insist on extreme diet to lose weight, and the exhaustion of willpower brings about overeating like a beast.

Facts have also proved that it is not easy to lose weight, and it is even harder to keep it.

Obviously, this extreme weight loss leads to physical discomfort. First of all, I lost weight in a short time, which made my meat loose. Secondly, you must wear socks when you sleep at night after autumn, because you always feel that the whole person is afraid of the cold. Finally, one of the most serious problems that bothered me for a long time later:

In order to maintain this weight, I later spent money to buy a cupping diet package. But I found that I was not so determined and obedient for the first time. This is not a physical problem, but a psychological problem. At that time, I also liked to monitor my weight every day. Even if a few digits after the decimal point rise slightly, my mood will fall into a trough all day, so I began to doubt and deny myself. Once this kind of emotion pervades my mind, it intensifies my desire for food. So the vicious circle began. First I was discouraged, then I broke the jar and fell, and then I ate a lot, which made up for the deficiency in a short time. I often eat until my stomach is full and I want to vomit. Then I fell into deep guilt and made up my mind to start losing weight again the next day. This cycle can be said to have troubled me for three years, and it still happens from time to time.

Thank you very much for introducing me to the early diet training camp and sharing this book with my friends. I have regarded this book as my "diet bible" and will continue to practice it in the future, because it is really impossible to learn its essence overnight!

I think there must be many people around me who have similar troubles with us and need to find a way to solve them. Difficulty in swallowing is not a big problem, and may not even be as serious as a cold. But there is no doubt that it is painless, but it has quietly become a difficult psychological disease that many modern people have nowhere to put and tell. Once this beast is allowed to develop and be raised, then overeating, anorexia and obesity will become the real evils that affect people's lives.

We need to act as soon as possible, learn more about diet, adjust our diet mentality, eat healthily and eat beautifully! Then life will become better and healthier, not only physically, but also mentally.

Your so-called weight loss is just a hunger trip.

How you eat determines who you are.

Chapter III Ten Principles of "Cooperation with Food"

Principle 1: abandon the dieting mentality

Principle 2: Respect your hunger.

Principle 3: live in peace with food

Principle 4: Get rid of the "food police"

Principle 5: Feel your "satiety"

Principle 6: Find satisfaction factors.

Principle 7: Don't use food to deal with emotional problems.

Principle 8: Respect your body.

Principle 9: Exercise-make yourself feel better.

Principle 10: Respect your health-mild nutrition.

Chapter IV Five Stages of Food Cooperation

Cultivate "food cooperators"-how to teach your children to eat.

Chapter VI The ultimate way to cure eating disorders

Chapter 7 "Cooperation with Food" has strong scientific support.

First of all, judging our eating personality can help us recognize our eating habits. This personality can change slowly because of environmental changes or personal consciousness. During my extreme weight loss, even now, I often wander between careful diet and strict diet. Eating by counting calories every day, often falling into self-condemnation and guilt, and constantly resisting the temptation of food, all of which consume my willpower every day and even become a kind of torture. Until one day, the direct action of the outbreak was overeating, eager to stuff all the things you like into your stomach in a short time. Then carry out a new round of weight loss plan, and repeat it. This unhealthy cycle reflects my serious lack of satisfaction with food.

The best dietary personality is cooperation with food, which is my profound experience after reading this book. Honestly respect your hunger and satiety, allow yourself to eat when you are hungry, stop when you are full, and control your appetite regardless of your mood. The most important thing is to enjoy the pleasure brought by delicious food, which focuses on an experience process, not the result. Start with what you decide to eat, then carefully select the ingredients and make them carefully until you serve them. You should feel this process with your heart, and even take a photo with a little sense of ceremony. Will make the whole process full of happiness. You will begin to observe carefully what you want to eat and taste its beauty.

The ten steps of "coordinating diet" are also its ten principles-they are our specific psychological behaviors towards food, which need to be integrated into our specific life to practice and feel constantly, but the purpose around them is to let us get physical and psychological satisfaction in our diet.

Throw away those so-called quick and effective ways to lose weight, and you may be confused when you lose weight. I will worry about not knowing what to eat, not knowing how to do it, and I will be afraid of losing control. However, we need to be clear about what dietary remedies often fail to make us lose weight successfully, and you may face the trouble of rebounding. As a result, you once again look for a new diet method and fall into the strange circle of dieting rebound again and again. And this process itself is consuming self-willpower again and again. In the long run, you will be afraid to eat, you will be more and more harsh on yourself, and you can't even love yourself. So the first condition of working with food is to abandon those dieting methods that can't keep you going for a long time.

People who lose weight are often hungry because of dieting and overeating because of hunger. The stronger the desire, the higher the chance of losing control. Mentally, your willpower is weakened by hunger. Physically, because you are hungry, you will eat more than usual and absorb faster than usual, because your body is smarter than you. When it thinks that the next meal may be far away, insecurity will make it store more energy, and your metabolism will also decline in order to maintain physical activity. This is definitely not worth the loss, so on the way to lose weight, we are always reminded to eat less and eat more, which is the reason. When you feel hungry, the correct way is not to force yourself to eat at a certain time, but to supplement your willpower and body with healthy food. Therefore, when dinner is in front of you, you can eat it calmly, no longer have a sense of crisis, and let yourself lose control.

Extreme dieting has formed an idea for me. I will simply and rudely label food as good food and bad food. Potato chips, chocolate, cola, juice, cakes and even braised pork and rice are all unpalatable foods that I can't touch. Low-sugar fruits, vegetables and coarse grains are all good foods. Once this idea is formed, you will always use willpower to control your appetite. In fact, there is no difference between good and bad food, and every food has its value and significance. Even the so-called junk food, its meaning of existence is to make people feel happy and happy. The reason why many people are obese is that we rely too much on the pleasure brought by food and fail to grasp the word "moderate amount". Because of greed, we didn't enjoy the beauty of food. This is why one of the unchanging rules of losing weight is to chew slowly. Chew slowly to taste the beauty of food, chew slowly to feel the changes in the body, so that the body has enough time to signal that we are full.

When we all know and correctly "treat" every kind of food, we won't use willpower to restrain our desires. When our desires are satisfied, we can avoid unhealthy eating patterns caused by overeating.

Polarization or "black and white" thinking is very dangerous, often based on the pursuit of perfection, with a mess as the real ending. It only gives you two choices, one of which is usually impossible to achieve or maintain. After the second choice fails, you are bound to fall into the black hole of the second choice. You set your goal too high and keep pursuing the ideal that you can only catch one moment at a time. If you set the general standard so high, you will feel uncomfortable most of the time. We know that when you feel uncomfortable, sooner or later, you will not stick to it, and your eating behavior will definitely get out of control.

Every morning is the strongest time of the day, so every day I always say to myself, today I must control my diet and lose weight seriously, and end the day of losing weight seriously perfectly. I can eat breakfast and lunch very seriously, and I won't add meals in the morning and afternoon. Even if my stomach is growling, I can overcome it this time. But it's often time to get off work, which is the most tiring and relaxing time of my day. At this moment, my willpower has been exhausted, and by dinner time, I may have opened my taste buds because I ate a small piece of chocolate or a packet of nuts. Even after dinner, I still want to fill my mouth, so I will think, anyway, I have already eaten chocolate, so I just need another biscuit. After eating cookies, I will think, anyway, I have broken the precepts and just have enough to eat, so ice cream, cake, bread and everything I usually want to eat but dare not eat have become my goals. Overeating broke out that night because of "ambition" born after death. Therefore, such outbreaks can occur repeatedly or many times in a month, so long meat also occurs.

Look at this gray. Black and white are too extreme. In the food world, super gray alignment can give you a variety of choices. Give up the idea of "eat it all or not" and give up the previous "black and white" diet rule. Allow yourself to eat food that has been banned, and check whether your thoughts support your choice. You will find that the excitement from the white area of dieting has disappeared, and the pain from the black area of eating out of control has also disappeared.

For the nutrition and health of diet, we can not seek perfection, but only progress. You don't have to eat perfectly for health. Many things you eat are mainly for nutrition and health, and only a small part is for pleasure. However, no matter what food you choose, everything will give you satisfaction. These have nothing to do with perfection.

In order to avoid this dangerous idea, we need to abandon absolutism and tolerate ourselves. If you want to eat chocolate, eat it. You can eat a small piece of ordinary milk chocolate and replace it with dark chocolate containing more than 85% cocoa. Replace the idea of not changing your head unless you lose ten pounds with the idea of eating a packet of biscuits less than yesterday or walking 2 kilometers more than yesterday. If you accidentally eat too much, you should say "it doesn't matter" to yourself, and start skipping one day tomorrow to give your stomach and body a good rest. Therefore, we should not only be kind to ourselves, but also be kind to our goals, and we will not give up or completely degenerate just because a place is not doing well.

Respect for your body, in addition to not being disgusted with your body and sincerely facing and cherishing it, I feel that feeling full is also a kind of respect for your body. If you ignore your body's endurance, let yourself overeat and even hurt your stomach. Finally, the body will also give us a tough lesson.

So check your satiety after every meal. What I want to emphasize here is that the speed of eating will affect the feeling of fullness, because it takes time for food to enter the stomach and transmit feedback to the brain, so it is particularly important to chew slowly, not to mention that eating slowly will not make the stomach bear more burden, which is a good habit of killing two birds with one stone.

6-7 points, from just full to full.

Eight points, completely full.

Nine points, too full.

10, feeling sick because of overeating.

Try to stop eating at 6 or 7 o'clock, and finally you will find that the "last bite" is related to this satiety. Remember! The hungrier you start eating, the higher your satiety score when you stop eating. If you start eating at 3 or 4 o'clock, you are more likely to stop at 6 or 7 o'clock-full, but not full.

Why does healthy weight loss require extra meals? I just hope you don't get too hungry between meals and have more impulsive behavior towards food. First of all, the hungrier you are, the easier it is to overeat! Secondly, because the last meal is not satisfied, hunger will tend to make us eat "forbidden" food to satisfy our sense of lack. Finally, when we fight hunger with willpower, the great cause of losing weight often ends in fiasco.

Discover and experience the happiness that food brings us while eating. The ancients in China put forward long ago that food should be colored, fragrant, delicious and beautiful! However, we modern people often wolf down dates and avoid food when dieting. We are less and less enjoying the pleasure and satisfaction brought by food. Eating is not only to fill the stomach, but also to nourish the soul. The process of preparation and enjoyment is often more important than the result. I like cooking, setting the table and taking pictures. Before eating, I take a deep breath and thank God for the food. I chew every bite of food slowly, find out what my favorite taste is, and observe my body's reaction to each food after eating it. What you think may be a little artificial, but it is the source of happiness for me to enjoy food. Besides, I want to tell you that it's because I observe food carefully. I just found out that I am lactose intolerant. Drinking milk for a long time gives me acne. Besides, corn will make me flatulence and make my stomach swell for several days. .......

When my weight is out of control, it is precisely the hardest, busiest, most anxious and most helpless time for me. I am too busy to go to the toilet every day, and I can eat as much as I want as soon as I relax at night. The so-called stress fertilizer is such a situation. I use food to deal with all kinds of anxiety and emptiness in my life. The most terrible thing is that I didn't know it at that time. It was not until my weight soared that I realized that my life was going to be chaotic. All kinds of emotions will guide and change our demand for food. When our life is unbalanced because of too many responsibilities and obligations, we have no time to entertain and relax, and overeating will happen. Food will be used by us to indulge ourselves, escape and relax. Although this time is short, we are really relieved. When you find yourself like this, please rest assured that this is not a sign of failure or retrogression. Instead, it reminds you that the stress in your life is beyond your ability to cope, and you should take timely actions to adjust yourself. Learn to disperse emotions in a healthy way. My methods are: doing housework, arranging plants, exercising, chatting with friends or shopping, etc.

First of all, respect your body and don't let others point fingers at your body. For example, why are your thighs so thick and your arms too fat ... The world's affirmation of a good figure comes from a supermodel like Victoria's Secret, but it's a pity that we are not carved in the same mold. Each of us is born with different genes, so each of us has our own beauty. I often praise my body. Although I am short and my legs are not slender enough, my waist is thin and my hips look good. In order to highlight my advantages and beautify my shortcomings, I can keep the habit of exercising all the year round and spend an hour every day carefully sculpting my body. Other people's comments on me will not affect my mood and actions at all, which is also the driving force for me to maintain my enthusiasm for sports. Because power comes from the heart, not from the judgment of the outside world, it can burn for a long time.

Exercise is to experience different happiness and happiness. Start doing aerobics at home from 20 17, then run outdoors, and then walk into the gym. I have formed this exercise habit for nearly three years. Now, exercise has become the same habit as brushing your teeth and washing your face. I can't deny that the driving force for my exercise comes from fitness and weight loss. But slowly, I found many factors that make me happy from sports, and these factors have gradually become the source of my current sports happiness. If your exercise only pursues weight loss blindly, then when the result is not satisfactory, its motivation will slowly disappear to the end or even become a burden. Only by discovering the happiness brought by sports can we persist for a long time. For example, running, let me know a lot of new friends, friends' encouragement and companionship, let me keep running, and participate in many half-horse races. In these running races, you can find a lot of happiness. For example, the beautiful scenery, lovely volunteers, distinctive humanities, delicious products and so on.

Step 10- principle 10: respect your health-moderate nutrition.

Almost every dieter used to be a mobile "food composition analyzer". Dieters know the calories and nutrients of every food like the back of their hands, and they haggle over every ounce in their diet. The result is often overcorrection, and every bite is shivering.

But there is no need to be so harsh. As long as the food you choose is healthy and can make your taste buds happy, it is the right food. We don't need a perfect diet to stay healthy. On the one hand, we will lose the happiness in the taste buds, and on the other hand, excessive depression will only make us more addicted to and pursue a certain taste. What's more, we won't get fat because of a snack, a meal and a day's eating. Both gaining weight and losing weight need a process. Only long-term eating habits will have an impact on the body. What we have to do is not perfect in one step, but make continuous progress and gain happiness and health. Keep the variety of food, don't eat too much, and keep the principle of being just right.

I spent a lot of time explaining my thoughts and experiences on every point of this book. Because the topic of diet is really closely related to people's lives and needs constant practice and understanding. Maybe I will have another interpretation of this book in the next stage. Borrow the sentence I said after eating and drinking in 100 days and end it as soon as possible!