Draw up a battle plan. Before dinner, ask what kind of food it is, and then choose several healthier and lower calorie options, such as high-fiber lettuce salad and fruits and vegetables. At the moment of delicious food, first enjoy the healthy meal just mentioned, because fiber is easy to feel full, and then eat other dishes, so you won't overeat! The question is not how much you eat, but how you eat. Why do you feel full after eating a big meal? The reason is that eating a lot of indigestible food combinations at one time, such as greasy thick meat and starchy staple food, and then gluttony for dessert will inevitably lead to gastrointestinal burden and indigestion. New knowledge: the correct way to eat should be with digestible and unrefined food, so as not to drag down your digestive system! When it comes to losing weight, many people should say that chewing slowly can reduce calories, which is correct! In addition to eating vegetables at first, remember to slow down and feel full, and don't be a big eater. Supplementing Enzymes In this food war, you can try to eat some enzymes to help digestion. After all, at this time, the gap between food intake and peacetime is too big, and enzymes are a good helper to prevent the stomach from being unable to adapt in time. Don't pour water when eating. Many people have a bad habit of drinking water: swig. Maybe you mistakenly think that drinking water while eating will make you feel full faster, but in fact it will hurt your stomach and slow down your digestion. In the process of digesting food, the stomach will release digestive enzymes, which will be diluted by a lot of water, resulting in the stomach not working normally! You can add more water half an hour before and after a big meal, and it is not correct to drink water in stages between meals! Avoid too greasy and greasy food, such as Thanksgiving dinner, and you can't avoid eating stuffed turkey, but this kind of cooking will block the gastrointestinal tract for several days! The digestion process is time-consuming and complicated, and the body consumes more physical strength. The greasy food enters the stomach, small intestine and large intestine smoothly and is digested. Fruits and vegetables are much lighter, which is much faster than solving greasy meat (24-72 hours). After eating and drinking happily, the fatigue sequela I feel the next day is the digestive system! Please move after the big meal! In the next morning or evening (if you really make up your mind), don't be lazy, just take a walk 15-20 minutes and exercise! A proper walk is very helpful to digestion. Beware of allergic ingredients. Sometimes indigestible food is because you are allergic to it to some extent. For example, dairy products and gluten are two ingredients that most people have a slight allergic reaction but don't know. Pie can be eaten as it is (in moderation). You don't have to give up dessert, just pay attention to the amount, because too much polysaccharide will lead to flatulence! Keep relaxed and happy. Don't be too nervous. Give yourself too much pressure. Negative emotions will make your digestion worse. According to the first move we just said, make a good battle plan and do it according to the plan, although relax and have fun with your family and friends! I think this is what everyone wants to see most, but I don't want you to skip the previous paragraph and choose this paragraph directly, so your weight loss will be halved. You have to really understand and have long-term plans and requirements for yourself before you can really lose weight. Let's start with breakfast Breakfast is the most easily overlooked. Even if you know that everyone is advocating rich breakfast, you will completely ignore it. If so, your healthy weight loss will be discounted. Friends who have time can cook porridge in the morning to maximize the nutrition of porridge, that is, enrich the ingredients, change the types, add all kinds of miscellaneous grains, and also add some potatoes that are beneficial to the health, including medicinal and edible ingredients, such as lotus seeds, lilies, red dates, Euryale euryales, angelica sinensis, Atractylodes macrocephala and so on. You can match it according to your physical condition, such as people with constipation and hyperlipidemia. Friends with edema and phlegm-dampness can often choose some porridge such as glutinous rice, corn, yam and sweet potato; If the spleen and stomach are weak and qi and blood are insufficient, you can often choose yam, Euryale ferox, red dates, angelica and other porridge. Even if you don't have time, you can cook porridge the night before, save some for the next day and heat it up after getting up in the morning. When time is tight in the morning, you can choose to add 2 spoonfuls of instant oatmeal with milk, or you can make it with cereal powder. Or milk, miscellaneous grains pasta, such as whole wheat steamed bread, bread, corn cake (homemade for 3 minutes). If you don't have time, it's better to bring a bag of milk or soybean milk and a little bread than not to eat. Besides the staple food, we'd better add an egg every morning. Friends who don't like or can't eat eggs can choose a handful of nuts instead of eggs, with a little cold vegetables. Many people are not used to eating vegetables, mostly because they think it is too difficult. In fact, it only takes a few minutes to make a vegetable. The vegetables picked the night before were washed, blanched and mixed after getting up in the morning, and they were soon finished. If it is really troublesome, you can choose one or two fruits, or a few slices of lettuce, a cucumber and a tomato are all good choices. So your breakfast will be perfect. Except for lunch, most lunches are eaten in the canteen or solved outside, and the working meals in the canteen are mostly greasy. It doesn't matter. A healthy diet does not just refer to a meal, but should be integrated with the whole day's diet, even for a week, a month or even longer. Then under limited conditions, try to choose healthy ones with less oil. There is already a lot of oil in vegetables, so there is less choice of meat. Even if you choose, don't choose oil. It's best to choose something steamed and stewed. Don't choose greasy staple food. It is best to use coarse grain rice, or potatoes, corn, etc. To replace some polished rice. There is enough starch in the staple food. Don't choose foods containing starch, such as potatoes, yams and corn kernels. Worried that you have too much fat or can't control your appetite, you can choose to eat an apple or papaya before meals, which can help you remove fat and decompose fat, or you can eat it after meals, but remember to leave room for fruit. Don't eat a full fruit, which will not only help you lose weight, but also increase the burden on your stomach. Besides fruit, you can also drink a bowl of light soup before meals, and the oil-free one is the best. If you order outside, you still don't need fat in the staple food. You can choose white rice, whole grain rice, or potatoes, corn and so on. Vegetables are mainly green leafy vegetables, mainly fried with less oil, and it is best to have cold dishes. In addition, you can choose a vegetable to fry with meat, or a small amount of meat. Any other meat can be used as long as it is not very fat, but remember that the collocation ratio of meat and vegetables is 1: 3, which means one bite of meat and three dishes. Don't choose sweet drinks when eating, even after meals. You can choose boiled water, brewed tea and barley tea made in some restaurants. People who bring meals can also refer to the principle of ordering food outside, and can also better control the amount of oil and salt. Dinner is the most important meal. If dinner is difficult to control during weight loss, then your weight is basically difficult to control. Although we are all used to eating a rich dinner, after all, only at night can a family have a stable meal together, and it is understandable to cook a rich meal, but a rich meal does not mean too much calories, not to mention too much meat and fat in a table. Give yourself a psychological hint that you can eat food every day and buy it back for cooking at any time. You don't have to be tempted by this meal. Because the metabolism of the human body will be reduced at night, and the consumption will also be reduced, and the gastrointestinal tract needs rest and adjustment. Once you eat fat and calories for dinner, the food will inevitably accumulate in the body and form fat. Over time, weight will increase, and cardiovascular diseases such as hyperlipidemia and hypertension will occur. Whether it is based on health or weight loss, it is important to choose the right dinner. So, you must change. The choice of staple food can be reduced compared with the past, or it can be simply replaced by various kinds of porridge, which is not only beneficial to digestion, but also reduces the calories by two-thirds. Because of the addition of various ingredients, the nutrition is also rich, and it can also be used as breakfast the next day. In the choice of dishes, you can choose vegetables fried with less oil and mix them with a cooked dish to enrich the varieties. Friends who like meat can choose some fish and shrimp, but don't fry or fry them. You can also choose some pre-cooked meat, such as beef, chicken and pork, and shred or slice it and mix it with vegetables, because after a long time of stewing, the fat has been reduced by more than half and the flavor is better. In addition, when cooking, you must remember to put less oil and less salt. Vegetables are low in calories, but they are very oil-absorbing. Too much oil can't control weight and can't lose weight. Finally, talk about snacks. Few women don't choose this. Even if they don't choose dessert, fruit is always inevitable and is the favorite of most people. You know, eating fruits without restraint will also increase your weight, especially those with high sugar content. So we need to regularly and quantitatively choose some snacks that can promote health and lose weight. Throw away some chocolates, biscuits, desserts and puffed food, and replace them with yogurt, milk, a little nuts and a little fruit. If you really want to eat those things, buy a small amount and don't use them as regular food at home and on your desk, lest they become the only food you can choose at your fingertips. A cup of yogurt every day, less than 200ml, milk less than 250ml, and no choice of degreasing or low fat, a handful of nuts every day, about 30g, hazelnuts, pistachios 12 ~ 15, and a handful of sunflower seeds. You can choose 200 grams to 300 grams of fruit every day. It should be noted that if you think about it, don't eat it. Set a time, such as around 10 in the morning and around 3: 30 in the afternoon. This will not only help you control your appetite for the next meal and avoid overeating because of hunger, but also control the stability of blood sugar, reduce the speed of fat synthesis and supplement more nutrition.