The variety of food should be diversified, with cereals as the main food, eating more vegetables, fruits, potatoes, beans and bean products, eating fish, lean meat and eggs in moderation, and eating less fat and heavy oil.

2. Eat coarse grains as the staple food

Take coarse grains as staple food, such as brown rice, oats, whole wheat products, etc. Not only can you eat more nutrition, but dietary fiber in coarse grains can also prevent constipation, colorectal cancer and cardiovascular diseases. And it's good for losing weight.

Stay away from salad dressing and ketchup

Many people like to eat fruit and vegetable salad or boiled vegetables during their weight loss. Although light foods such as fruit and vegetable salad and boiled vegetables are helpful to lose weight, if they are drenched with heavy seasonings such as salad sauce, dried meat and soy sauce, they will completely lose their weight loss effect. So, stay away from dressing such as salad dressing and ketchup. If the taste is partial, you can choose natural spices such as onion, ginger, garlic and pepper to flavor, which not only makes the taste of food more vivid, but also helps to lose weight.

Avoid eating snacks

Snacking should be avoided as much as possible, especially when watching TV, because it will make people unconsciously eat food with amazing calories.

Don't flinch when you are hungry.

Don't hold your breath when you feel hungry. Eat some snacks first, such as tomatoes, skim milk and boiled eggs. So as to avoid eating and drinking when you are extremely hungry, because a big meal is more likely to make people fat than 3-4 small meals. This is because if you eat more, the secretion of digestive juice will increase, and it is easier to accumulate fat after food is digested and absorbed.

6. Drink soup before meals

Drink a bowl of soup or a cup of boiled water before eating, and start with your favorite food when eating. Because it is easy to eat more soup after meals, and it will dilute gastric juice and affect digestion, and drinking soup before meals can also increase satiety; If you save your favorite food for the last time, you may quietly increase your food intake and affect your weight loss.

Step 7 chew slowly

Chew slowly when eating food (at least 10-20 times per bite), which can prolong the meal time (at least 20 minutes per meal), make you feel full early and reduce the burden on your stomach.

8. Eat until you are eight points full.

For people who lose weight, they must not overeat. "Eight points full" is a more convenient and effective method than counting calories.