1, have a good breakfast. Breakfast is the key to a day's metabolism. Nutritionists recommend the ideal breakfast: milk+cereal (bread, steamed bread, cereal, etc. )+a fruit or vegetable+an egg. 2. 25 to 30 grams of fiber a day. Fiber can't be consumed and absorbed by human body, but staying in the body for a long time will produce satiety and reduce the desire to eat. Whole wheat, beans, nuts and dried fruits are all high-fiber foods. 3. Eat fiber in the morning: for example, adding fruits and vegetables to breakfast will help control appetite in the afternoon. 4. Don't eat too little. Hungry bodies automatically store fat. The correct way to lose weight is to eat healthily. 5. Add meals twice a day. Recommended diet: milk, yogurt, fruit, nuts. Meal time: around 10 in the morning and around 3 pm. 6, 3 Two staple foods a day. Carbohydrate is the fuel of the body. Rejecting staple food means a quick rebound. 7. Use dinner to get rid of edema. Eating food with edema for dinner can help us excrete toxins after a hard day's work. Bitter gourd and wax gourd can be used as vegetables, and mung bean soup and barley porridge can be used as staple foods. 8, fruits and vegetables 1 kg 4 Liang per day. 500g of vegetables and 200g of fruit. Fruit contains a certain amount of sugar, and it is forbidden to use fruit instead of vegetables during weight loss. 9. Daily calcium intake 1000 mg. With the same calorie intake, the average daily intake of1000 ~1500mg of calcium is 2.7kg more than the daily intake of 600mg of calcium, and you can lose weight in three months on average. 7. Use dinner to get rid of edema. Eating food with edema for dinner can help us excrete toxins after a hard day's work. Bitter gourd and wax gourd can be used as vegetables, and mung bean soup and barley porridge can be used as staple foods. 8, fruits and vegetables 1 kg 4 Liang per day. 500g of vegetables and 200g of fruit. Fruit contains a certain amount of sugar, and it is forbidden to use fruit instead of vegetables during weight loss. 9. Daily calcium intake 1000 mg. With the same calorie intake, the average daily intake of1000 ~1500mg of calcium is 2.7kg more than the daily intake of 600mg of calcium, and you can lose weight in three months on average. 13, don't eat in front of the refrigerator or pantry. Go to the other room and sit down and enjoy the delicious food you get. 14, eat 1~2 kiwis after meals. The nutrients in kiwifruit contribute to the digestion of food and the decomposition of fat. 15, dinner as early as possible. Dinner should be finished four hours before going to bed. 16, 50 grams of nuts a day. Nuts contain trace elements, which help to catalyze fat. 17, drink boiled water slowly: drink 6 ~ 8 glasses of water every day. Drink slowly to avoid edema. 18, less salt: no more than 6 grams of salt per day. 19, try to use olive oil for cooking. 20. Oil-free cooking. You can use soup, wine and lemon juice instead of oil to cook. 2 1, use a flat-bottomed non-stick pan. The non-stick pan can prevent food from sticking to the oil on the bottom surface of the pan, and reduce at least 100 calories per meal. 22. Use the oil bottle nozzle. Just spray a little oil on the surface of food every time you cook, which can reduce the heat. 23. Roasting, boiling or steaming are often used instead of frying and stewing to reduce calorie intake. 24. Remove visible fat. Prepare a pair of scissors in the kitchen to cut off the visible fat on the ribs, under the chicken skin and under the skin; When cooking soup, wait until the soup is cold before removing the oil slick. 25, eat less chicken skin. Chicken breast with skin contains 300 calories, while chicken breast without skin contains only 190 calories. 26. Eat more cereal. Nutritionists recommend cereal 150~200 grams per day during weight loss, some of which can be taken away for breakfast and the rest can be arranged for lunch. 27. Eat clean and hygienic food. 28. Eat 50 calories less every day. Sugary drinks are much higher than this, so use white water or a cup of tea instead next time. 29, snack bag. If you really want to eat snacks such as potato chips, biscuits and chocolate, try to buy small food bags and give up attractive big food bags. Don't go to the supermarket hungry. Embarrassed and appetizing bowel sounds will make us keep taking big bags of food from the shelves. 3 1, don't eat sweets when you are tired. Sweets will consume the body's vitamin B. When the body is tired, eating desserts will be more tired and increase fat! 32. Homemade dessert. 60 grams of ordinary ice cream contains 10 grams of fat 160 calories. Now we use 200 grams of strawberries (containing only 52 calories without fat) and pour a spoonful of low-fat yogurt (containing 1 g of fat, 10 calories) instead. It not only satisfies the desire to eat dessert, but also won't get fat. 33. Drink soup. There is a lot of water in food, which can reduce the calorie intake by 26% during eating. 34. Eat warm food. Too cold food will lower your body temperature and slow down your metabolism. Vegetables are usually cold before cooking, so eating salad raw may not help you lose weight. The best way is to boil vegetables in water before eating. 35. Eat foods rich in vitamin b6: Vitamin b6 is an important vitamin for metabolizing protein and carbohydrates. It is also a "catalyst" for fat decomposition. It is recommended to get vitamin b6 from food. Bananas, carrots, soybeans and chicken are rich in vitamin B6. 36. eat more tomatoes Tomato is rich in lycopene. Lycopene can reduce calorie intake, reduce fat accumulation, supplement multivitamins and maintain nutritional balance. If you eat in a restaurant, you can have a glass of tomato juice instead of tomatoes. 37. Take healthy snacks with you. Apples or carrots are considered the best food to lose weight. They have a certain sweetness, can satisfy the desire, and take some time to complete. 38. Order a meal: Choose a meal in a day and specify the type of food. For example, starting from today, we will only eat vegetarian food and porridge for dinner every day. 39. homemade salad dressing. Mayonnaise 1 spoon contains 100 calories, while tomato sauce contains only 16 calories. Mixing salad with ketchup instead of mayonnaise can reduce 84 calories. If you switch to mustard, lemon juice or apple vinegar, the calories will be even lower. 40. Eat thin pizza. Usually a thick pizza contains 350 calories, while a thin pizza contains only 220 calories. 4 1, each bite of food is chewed 20 times. 42. Put food in a small dish. This can reduce food consumption by one third. 43. Have some Chili in the morning. Eating red pepper for breakfast can reduce the amount of food for lunch and dinner. 44, 3 cups of green tea. Catechins in green tea can inhibit lipolysis and improve metabolism. Drinking three cups of green tea a day can reduce the waist circumference by about 5% in three months. 45. Drink coffee when you are hungry. Unsweetened coffee is a good low-calorie drink and can delay hunger. It is best to drink decaffeinated coffee. Special note: people who feel uncomfortable drinking coffee at ordinary times should not try it. 46. Slow down and stop. It takes 20 minutes for the stomach to digest food, and then it will convey satisfaction to the brain. So eat slowly before you feel "full", stop between dishes, and stop when you are seven minutes full, which can reduce calorie intake. 47. Seats facing the mirror. Sitting in front of the mirror, you will pay special attention to your diet. Eat gracefully and the speed will naturally slow down. At the same time, when you eat in front of the mirror, you will think more about your health-no matter how fat you are, you won't look good, so eat less. 48. Don't starve yourself. Being hungry for a long time will make your body feel "very scarce", and as a result, you will eat far more than you need, and even if you are full, you will be speechless. A little hungry, but not particularly hungry, is the best time to eat.