2. Eat low-calorie foods: Choose some low-calorie and high-fiber foods, such as fruits, vegetables and whole wheat bread. It can not only meet the nutritional needs of the body, but also not consume too many calories.
3. Dining system: Divide the three meals into five or six small meals, and eat moderately at each meal, which can avoid excessive calorie intake at one time and reduce hunger.
4. Diet before and after exercise: properly supplementing some carbohydrates and protein before exercise can provide energy and reduce fatigue during exercise; Supplementing protein and carbohydrates in time after exercise is helpful for muscle recovery and growth.
5. Increase protein intake: protein helps to increase satiety and reduce hunger. You can add some foods rich in protein to your diet, such as chicken breast, fish and tofu.
6. Pay attention to eating habits: avoid overeating, try to keep regular eating time and avoid fasting for a long time.
7. Increase the amount of exercise: Increasing the amount of exercise can increase the metabolic rate, help burn more calories and reduce hunger. However, we should pay attention to gradually increasing the amount of exercise to avoid physical injury caused by excessive exercise.