1. How it usually happens
You start motivated. New meal plan, perhaps some sacrifices, a bit of enthusiasm. The first few days are precise, almost military. Then life happens: work, invitations, tiredness, improvisations.
After two weeks, something curious occurs. You feel like you are "doing everything right", but the result is unclear. Or the opposite: you think you've cheated a lot, but perhaps less than you imagine.
On the other side, the nutritionist only sees certain moments: initial consultation, follow-up, a few updates. They rely on what you tell them and on specific data (weight, measurements). The rest is a grey area.
A very real anecdote: a person is convinced they are not losing weight "despite following the diet". Then they accidentally look back at photos of meals taken at the beginning. They realise that portions have changed over time, without noticing. There was no "mistake", just a slow drift.
The opposite also happens: there are results, but they are not perceived because they have not been documented consistently.
The problem is not the diet. It is memory.
2. What you need to prove
Here you are not just proving a result. You are making a behaviour visible over time.
It can be useful to prove:
- the received meal plan and any subsequent modifications
- actual adherence to the plan (how you really eat)
- evolution of the body (weight, measurements, appearance)
- variations over time (stricter or looser periods)
- communications with the professional
- any side effects or perceived changes
- distance between the planned diet and daily practice
The goal is to turn "it seems to me that..." into "this is what happened".
3. What to collect
You need to collect simple but consistent elements.
Collect:
- initial meal plan and subsequent versions
- photos of meals (even just a few, not all)
- screenshots or notes of what you eat during the day
- photos of your body at regular intervals
- weight and measurements, if recorded
- communications with the nutritionist or dietician
- any notes on energy levels, hunger, difficulties
- documents or advice received
A key point: absolute precision is not needed, consistency is.
4. How to proceed
The secret here is to remove friction. If it gets complicated, you'll stop.
Start with the initial plan. Save it and secure it as a reference. Then create a minimal routine: a few photos, a few notes, always at the same times.
You don't need to document everything. You need to document enough to spot a pattern.
Practical procedure:
- save the initial meal plan
- take photos of your body in similar conditions (light, position)
- photograph some meals, especially representative ones
- briefly note days that are different from the norm
- record weight or measurements at regular intervals
- keep communications with the professional
- organise everything by weeks or phases
- use ExistBefore to timestamp key moments (start, changes, results)
- keep original files without modifying them
A useful tip: pick a set time for photos (e.g., morning, same room). It reduces optical illusions.
5. Mistakes to avoid
Here, mistakes stem from the idea of having to be perfect.
Beware of:
- documenting only when it "goes badly" or only when it "goes well"
- taking random, incomparable photos
- stopping tracking after a few days
- modifying images or using filters
- relying only on weight without context
- forgetting what was actually eaten
- reconstructing everything from memory
Besides timestamping, consistency matters. Free timestamping adds a technical time reference that helps keep steps anchored in time.
6. After documenting
At this point, something useful happens: the conversation changes.
With the professional, you can discuss concrete data, not feelings. You can better understand what works and what doesn't. You can also spot patterns yourself that you couldn't see before.
If the path doesn't yield results, you have a clear basis to modify it or seek a second opinion. If it works, you have a trail that helps you maintain it.
In the European context, where diet paths are increasingly personalised but often poorly monitored in detail, having an orderly sequence makes everything more readable. Above all, it gives you back one simple thing: understanding what you are actually doing, over time.