The following methods have been tested by myself, and are also mentioned in Fan Zhihong's book. I will speak them out slowly in the future:
First, nutrition should be balanced?
① Green leafy vegetables and vegetables with more dietary fiber are better.
(Eat fried potatoes, yam and other roots to reduce the intake of staple food)
② Meat, eggs and fish cooked with less oil are better.
3 staple food is best matched with thickness.
Second, is there any skill in eating?
Drink a glass of warm water half an hour before meals.
You can take hot water to the canteen like me (some soups are too thick or oily to rinse)
The dishes with heavy oil and salt can be rinsed first, and a lot of extra oil and seasoning can be removed by pro-testing, and the taste of the dishes will not be too light.
(3) For fried things, you can remove the clothes on the outside, or simply choose other light and less oily meat dishes.
Chicken can be peeled (especially greasy cooking methods), and other foods can be peeled if they are vegetarian, depending on personal weight loss needs.
Don't sit for half an hour after dinner, you can take a walk. Don't worry! No gastroptosis)
Today's diet:
Breakfast: mixed sauce, egg white, tofu skin and vegetables.
Lunch: cumin mutton, pumpkin scrambled eggs, vegetables.
Dinner: crispy chicken, banana yogurt bowl
Today's sports:
Take a walk for 50 minutes after lunch.