There are two ways to lose weight: 1. Self-weight loss method: control self-weight loss through exercise and diet. 2. Auxiliary weight-loss method: using weight-loss drugs, weight-loss equipment, massage, acupuncture, etc. Self-diet: exercise+diet adjustment.

1. Have a good breakfast, a full lunch and a small dinner.

2. Use coarse grains instead of staple foods, such as brown rice and whole wheat products.

3. The taste should be as light as possible, with little seasoning such as salt, soy sauce or ketchup.

Drink a bowl of soup or a cup of boiled water first, and then choose from the favorite foods.

5. Choose troublesome food, such as chicken with bones is better than diced chicken.

6. Chew food at least 10-20 times before swallowing.

7. Never force yourself to eat when you are eight points full.

8. Brush your teeth or rinse your mouth immediately after meals, eat more apples and drink more water. 9. Try to avoid eating snacks, especially when watching TV.

10. When you feel hungry, it is better to eat something first than to fight against muscle hunger.