Keep in mind the three principles of fat-reducing meals to lose weight.

1, supplement high-quality protein for breakfast and reject high-fat food.

You should not only eat breakfast, but also eat well. Breakfast time is around 7:00-2 1:00. You can drink a glass of water after getting up early and stretch 10 minutes before eating. A good breakfast can make you full of energy and work more efficiently. People who eat breakfast will control their lunch intake and are less likely to overeat. It is best to eat an egg for breakfast, which can improve the memory of the brain. Eat a little coarse grains with a little fruit, and refuse all kinds of fried rice, fried noodles and foods with high carbon, high moisture and high fat. The calorie intake of breakfast can be controlled at around 400-450 calories.

2, lunch is eight points full, and rice carbohydrates are halved.

Lunch time is about11:30-12: 30 minutes. Lunch can be supplemented with a proper amount of carbohydrate rice, but the intake needs to be halved, so you can eat half a bowl. It is necessary to supplement enough vegetables, vitamins and cellulose needed by the body to promote intestinal peristalsis. At the same time, add some meat protein, but pay attention to stay away from all kinds of fried cooking methods, especially refuse braised food to control calorie intake. The calorie of lunch is about 600 calories, which can keep you full for eight minutes. Recipe suggestion: a small bowl of rice+fried chicken breast with broccoli+a seasonal vegetable, and you can drink a glass of water before meals to enhance satiety.

Eat less dinner and eat early.

Dinner should be finished as early as possible before 18 -20 to give the stomach enough time to digest. The night is dominated by light. Don't eat too many carbohydrates. Appropriate amount of complex carbohydrates can be added to prolong satiety time. The calorie of dinner can be about 500 calories, such as a small steamed sweet potato+a bowl of tofu lean broth+a seasonal vegetable or an apple.