Table 4 Results of content analysis of participants’ daily weight loss summaries

Weight loss awareness (28.10%)

Risk situations

55

Risky situations where overeating behavior or excessive caloric intake is likely to occur.

“ Dinners are a stumbling block on the road to weight loss”; “You can’t be too hungry, it’s easy to bounce back”

Self-motivation

54

Encourage themselves and stick to losing weight.

“Keep going, keep going!”; “For a healthier self. Come on!”

Disadvantages

37

Factors that are not beneficial to weight loss

“Staying up late is truly detrimental to weight loss”; “It’s so hard to do exercise during menstruation (emoji: cry)”

Keeping awareness

36

Being aware of one’s body

“Stay aware at all times”; “Ask myself if I’m hungry before I eat, and if I’m not, I don’t eat”

Follow-up plan

29

Participants’ follow-up plans for their weight loss practice

“Continue to work hard on weight loss tomorrow… Go! Go! Go!“; “Eat less high-caloric food next week”

Keeping patient

27

Keep more patience in the weight loss process, accept oneself, and stick to good habits.

“Losing weight is a constant battle.“; “Make it a routine”

Eating behavior (22.55%)

Restrictive diet

65

Participants reduce eating behavior and caloric intake

“I didn’t have dinner today”; “I only had red bean porridge this evening”

Overeating

58

Participants exhibited overeating behavior or excessive caloric intake.

“I ate too much for dinner again… “; “Today’s calorie intake is bursting”

Inhibit failure

38

Failed in the hope of not eating or eating less high-caloric foods

“I drank tea with milk today, ate high-caloric food, did not control my mouth”; “Always have various reasons to eat and drink”

Irregular diet

13

Not eating at the proper time

“I didn’t eat dinner when I was busy at work”; “My diet is very irregular these two days”

Mindful eating

12

Focusing on the eating process and experiencing the process of food entering the body

“Today I am continuing to try mindful eating”; “It feels good to concentrate on tasting food”

Intuitive eating

5

Not limiting the amount of food intake and stopping when feeling full

“I can eat whenever I want, as long as I don’t eat too much”; “It feels good to be full”

Physical activity

(16.88%)

Exercise amount

77

The participants’ exercise implementation.

“I worked late tonight and didn’t do any exercise”; “I went out today and did a lot of exercises”

Type of exercise

48

Participants took different ways to exercise such as walking, aerobics, running, and swimming.

“Went out for a 9-kilometer walk after dinner”; “Insisted on walking for half an hour and jogging for half an hour “

Exercise Philosophy

18

Perceptions of the relationship between exercise and weight loss.

“You can’t stop exercising; life is exercise”

Perception of change

(32.47%)

Healthy eating

98

Participants eat healthier, pay attention to food calories, and have increased inhibition of high-caloric foods.

“I didn’t eat any snacks today, which is great, I’ve learned to control it”; “I feel like I’ve found the balance of diet adjustment”

Body feeling-negative

84

Participants felt unwell, had a change in appetite, and did not sleep well.

“Very tired, and feel that my body cannot hold on”; “Last night did not sleep well again”

Body feeling-positive

30

Participants felt good about the weight loss.

“I’m starting to get used to the rhythm now, and it feels good to sweat profusely”; “It feels good to have an empty stomach”

Weight concerns

45

The participants are concerned about changes in their weight and experience weight loss or regain.

“This morning, I lost a little bit of weight again. Every day’s weight loss is a confirmation of my efforts”; “I’m sure I’m gaining weight, which is depressing”

Emotional change

18

Participants experience negative emotions such as anxiety and depression and try to adjust.

“Just not in a good mood today”; “Have negative emotions but adjusted well”