1, eat before 20 o'clock. No matter how busy the work is, dinner should be arranged before 20 o'clock. You can't eat any food after brushing your teeth after meals. Especially 4 hours before going to bed, let the gastrointestinal tract rest and consume excess calories in the body. Keeping three meals a day regularly and quantitatively can supplement the body with necessary nutrients and maintain normal gastrointestinal metabolism. Dinner is light and easy to digest, stay away from greasy food, eat more vegetables and fruits containing dietary fiber, promote gastrointestinal peristalsis and discharge toxic waste from the body. You can't eat too fast when you are six points full. Try to give priority to vegetables, eat a small amount of lean meat or fish, try not to eat staple food, and eat only six points for dinner. Six minutes full at dinner can rest the stomach and prevent undigested food from turning into fat accumulation. At night, people's activities are reduced, they can't eat too much food, and they insist on chewing slowly. You can drink soybean milk for dinner. Soybean protein contained in soybean milk can provide nutrients needed by human body, eliminate excessive cholesterol, reduce cholesterol content in blood and help fat burning; Moreover, the soybean enzyme in soybean milk has antioxidant effect and can prevent liver cirrhosis; Soybean lecithin can inhibit fat accumulation. 3, drink a glass of water before meals 10 minutes. Drinking warm water or salt water before meals can give the gastrointestinal tract a certain sense of fullness, reduce appetite and avoid excessive calorie intake. Drinking water can remove residues in the stomach in time, accelerate gastrointestinal peristalsis, help food digestion, replenish water needed by the body and improve sleep quality.