The following simple and painless tips can help you lose weight without dieting: One trick: Eat breakfast every day Elizabeth Ward, author of the pocket book guide to the new food pyramid in the United States, said: "Many people think that skipping breakfast is an excellent way to reduce calories, but the result is often that they eat more in the next two meals." "Research shows that people who eat breakfast have lower body mass index and better performance in study and work than those who don't eat breakfast." Breakfast should include whole grains, fruits and low-fat dairy products so that you can start your day's work and study quickly and nutritionally. The second measure: close the kitchen at night and make a timetable to close the kitchen, avoid eating in the middle of the night and eat snacks while watching TV. Maggie, the author of "Easy Diet", suggested: "If you want to eat some sweets after meals, you can drink a cup of coffee, a biscuit or a small bowl of light ice cream or yogurt, but if you brush your teeth first, you don't want to eat anything extra." Three tricks: choose sugary drinks wisely. Drinks are high in calories, but they are not as hungry as solid food. Therefore, when thirsty, choose water, soda water, low-fat milk, or add a very small amount of fruit juice when drinking water. If you feel hungry between meals, you can try a vegetable juice with rich nutrition and low calories. Also be careful about the calories in alcohol. If you are used to drinking one or two glasses of white wine or cocktails, then limiting alcohol intake on weekends is an effective choice to lose weight. Four measures: eat more foods, eat a lot of low-calorie and large-volume fruits and vegetables, and abandon other foods with high fat and high calorie. Reduce the cooked meat on the plate and replace it with vegetables. Ross, the author of the American "quantity-based diet plan", suggested using a vegetable salad or a bowl of broth as an appetizer for dinner. She said: "It shouldn't be difficult to fill the kitchen with a lot of vegetables and fruits. The diet will be rich in vitamins, minerals, plant nutrients and plant fiber. " Five measures: eat more whole wheat food instead of refined white bread, cakes, biscuits and so on. In this way, you can get more plant cellulose, at the same time, you can get a sense of fullness quickly, and it is easier to eat a reasonable amount of food. Six tricks: control the surrounding environment from filling the kitchen with healthy food to choosing the "right" restaurant. A "correct" restaurant means a restaurant full of healthy food. When attending a party, eat some healthy snacks before dinner to avoid hunger, and then choose the right food from the table and put it on the plate. Moreover, it will take at least 15 minutes to get back to the table to get food. You'd better drink a large glass of water first. Seven measures: reduce the food intake of 10% to 20%. If you don't do anything else, you can lose weight by reducing the intake of 10% to 20%. Restaurants and families usually provide more food than you need. Eating can also be controlled by using small bowls, plates and cups. Look at the "rich food" in the small utensils, and you won't feel "not enough to eat". Eight tricks: Walk frequently with a pedometer that consumes a lot of energy, and gradually increase it to 6000 steps a day. Try to be active in your daily life, such as pacing when answering the phone, taking your pet dog out for a walk, and walking around the house when advertising on TV. Let the pedometer inspire you and remind you to walk more. Nine strokes: Every meal should have protein. Adding lean meat or low-fat protein to every meal can keep you full for a longer time, thus preventing you from eating too much food. Try eating a small amount of nuts, peanut butter, eggs, beans or cooked meat products. Experts suggest that eating less and eating more meals (3 to 4 hours apart) can keep blood sugar stable and avoid excessive intake. Ten tricks: Choose low-fat foods. Whenever possible, you should choose low-fat salad dressing, mayonnaise, dairy products and other light foods. Eating low-fat, light food can easily reduce calorie intake.