Eating coarse grains every day can not only increase satiety, but also help you reduce energy intake, promote intestinal peristalsis and prevent constipation.

3. adjust the order of eating, you can drink vegetable soup first, and it is best not to put oil, starch and flour in the soup, and finally eat staple food and leeks.

4. Choose lean meat, fish and shrimp for meat dishes to avoid fat meat and chicken skin.

Don't eat fruit immediately after meals, choose to eat fruit between meals.

6. Don't eat too fast.

7. Eat more green leafy vegetables every day. If you eat vegetables with high starch content in the roots, the staple food should be reduced.

8. Try not to eat fried or fried foods, and choose steaming, boiling, stewing and stewing.

9. Don't get into the habit of eating snacks while watching TV, especially nuts and cream snacks, which are very high in energy.

10. Drink plenty of water every day. It is best to choose boiled water or tea instead of sugary drinks. It is advisable to keep exercising for about 40 minutes every day, or increase the amount of exercise according to the situation.