1. Control calorie intake: The key to reducing fat is to consume calories, so calorie intake must be controlled. It is suggested to gradually reduce the calories of each meal, find a reasonable nutritional ratio and avoid fasting. We can gradually reduce the consumption of carbohydrate and fat diet, strengthen protein diet and appropriately reduce energy density.

2. Increase the intake of high-fiber foods: High-fiber foods in the diet can bring people a long-term satiety, reduce the amount of food they eat, and help reduce the calories they consume when they are impulsive. It is suggested that whole grains, miscellaneous grains and plant protein should be given priority in choosing staple food for each meal.

3. Moderate intake of fat: Don't limit the intake of fat excessively. Because the human body needs fat to absorb fat-soluble vitamins and protect organs, completely fasting fat will cause health risks. It is suggested to screen some healthy fat sources, such as nuts, fish and olive oil.

4. Follow the principle of "small amount of meals": excessive eating will affect the burden of the digestive system, and it will also lead to the problem of fat accumulation caused by excessive energy intake, while small amount of meals can improve the metabolic rate of the gastrointestinal tract, promote metabolism and consume calories. When eating, it is recommended to divide it into 5-6 meals to avoid fasting.

5. Healthy eating habits: keep a regular diet, pay attention to a balanced diet, and try to eat less high-calorie foods such as fried food, candy and drinks. Of course, we should also abide by our living habits and dietary consumption, and slowly adjust our consumption patterns.