### Table of Contents:
1. Method 1: Daily Scale Routine—Gaining Insights and Promoting Healthy Behaviors Through Daily Weight Measurement
1.1 Definition and Theoretical Background
1.2 Scientific Evidence and Effects
1.3 Preparation Materials and Environmental Setup
1.4 Practical Steps 1-7
1.5 Advanced Applications and Case Studies
2. Method 2: Weight Journal & Mental Reflection—Mind Care and Action Planning Centered on Weight Data
2.1 Definition and Theoretical Background
2.2 Psychophysiological Evidence and Effects
2.3 Preparation Materials and Environmental Setup
2.4 Practical Steps 1-7
2.5 Advanced Applications and Case Studies