Obesity is a phenomenon that exists in most people in society at present. Living in this harmonious and comfortable era, living a life of eating and drinking, not to mention how happy you are. Obesity is not only a sign of eating well, but also a burden for many people. More and more friends want to lose weight in order to get in shape. So how can overweight people effectively control their weight by eating three meals a day? 1. Eating less junk food and fast food brings a lot of convenience to our life. In addition, the take-away industry is very developed now. As long as there is something you want to eat, the takeaway brother can bring it to you anytime and anywhere. Take-away food is rich in fat and sugar, and its taste is suitable for the public, such as mala Tang, spicy incense pot, hot pot, fried chicken, hamburger, barbecue and so on. If you eat these similar foods for three meals, the intake of nutrients will be relatively simple, which will make you gain weight rapidly.

Second, eat less greasy food for breakfast and dinner. For breakfast, many people like to eat high-calorie foods such as fried dough sticks, twist and pancake fruit. These are not bad, but for overweight people, eating a lot of oil in the morning is not good for their health, and secondly, they are hungry all night and don't get the nutrients they need.

Breakfast suggestion: porridge, bread, eggs, milk, soybean milk, beef, and eat some fruits according to your own preferences after meals.

I suggest eating noodles or fruit salad for dinner. You should control yourself from eating snacks at night and try to fill your stomach with fruits and vegetables or some soup.

Third, eat an eight-point full lunch. As the saying goes, breakfast is good, lunch is full, and evening is less. In fact, this sentence is very reasonable, but it is still the same sentence. For obese friends, reducing food intake and low-fat food is a shortcut to effectively control weight. For lunch, it is recommended to eat some pasta foods, such as steamed bread and steamed buns, and eat less rice. You can choose boiled vegetables, tofu or some soup. Choose some lean meat for meat, such as chicken, fish and beef.

You can't lose weight overnight. If you want to lose weight healthily and effectively, you must first learn to persist. If you don't persist, all your efforts will be in vain.