1. The staple food should be thick and thin, and try to eat as many coarse grains as possible.

For example, in addition to white steamed bread and rice, there are miscellaneous grains rice, steamed sweet potatoes, corn and yam in the canteen. You can eat flour and rice for two meals, corn or sweet potato for another meal, or you can mix the thickness of each meal, such as steamed bread for breakfast, miscellaneous grains rice for lunch and steamed sweet potato for dinner.

2. Have at least two kinds of food for each meal.

That is, staple food, protein-rich meat, eggs, milk beans and vegetables, because vegetables are rich in dietary fiber and low in energy, which can increase satiety and help to lose weight. Eat more vegetables and lean meat.

3. Eat vegetables first, then protein and staple food.

Vegetables are rich in dietary fiber to increase satiety, so ensuring protein intake during weight loss is beneficial to weight loss. The energy of most vegetables is lower than staple food and protein, so drinking soup before meals can increase satiety, so you can eat less when eating.

4. Eat less high-calorie snacks

For high-calorie snacks such as cakes, the way to eat less is to buy and sell the smallest package and share it with friends.

5. Don't gobble, chew slowly.

Eating at high speed will affect digestion efficiency, while chewing slowly will promote digestion and absorption and help to lose weight. In addition, chewing slowly helps to increase satiety.

The above is the way I know to lose weight in the canteen.