★ 1. Take a bath with hot water of 38-40 degrees every day 15 minutes.

★2. Stop eating snacks and supper, eat more rich food in protein, and eat less food with high starch and sugar content for dinner.

★3. Drink a cup of warm water before eating.

★4. Eat slowly while eating.

★5. Eat more fruits and vegetables and keep your stomach clean.

★6. Walk for half an hour every day and do ten sit-ups.

★7. Eat only 80% full every meal.

★8. Choose white meat.

★9. Eat more fruits and vegetables.

★ 10. Avoid sweets and only eat sugar substitutes.

★ 1 1.

★ 12. Put the food in a smaller bowl.

★ 13. Eat soup slowly with a spoon (except thick soup) before eating other things.

★ 14. Eat vegetables after soup.

★ 15. Eating meat and rice separately and chewing slowly in small bites can increase satiety.

★ 16. Eat only lean meat, not skin.

★ 17. Peel the food fried with flour.

★ 18. I would rather eat fruit than drink juice.

★ 19. Eat only at the table.

★20. Chatting while watching TV and eating.

★2 1. Don't treat your stomach as a garbage can for leftovers.

★22. Brush your teeth immediately after meals.

★23. Put snacks in a higher position or don't reserve them at all.

Don't go shopping when you are hungry.

If you can't help eating dessert, use low-fat cheese instead.

★26. Make a shopping list when shopping, don't buy more.

★27. Eat less oil and avoid processed food.

★28. Do light exercise for half an hour every day.

★29. Do not eat spicy, greasy, salty and processed foods.

★30. Eat more vegetables and drink more water, drink at least eight cups a day, and drink two glasses of water or skim milk after getting up every day.

★3 1. Soak your feet with a teaspoon of coarse salt mixed with hot water every night 15 minutes, hop on one foot 10 times before going to bed, and massage your abdomen with your palm 10 times.

★32. Do aerobic exercise for three and a half hours every week.

I wish my friend success in losing weight!