If you find the right way, you won't gain weight if you eat too much.
First, sleep for 4 hours after meals.
Q: I always eat something to fill my stomach in the company during the day, but my mother cooks a big dinner at night. If I don't eat, I'll be too sorry for my mother. What should I do?
Do you want a big dinner? Sure! Go to bed in four hours.
Special reminder: Under normal circumstances, dinner should be 70% to 80% full, and you can only eat it when you are full.
Decryption: Actually, there is nothing to understand. It's easy to understand. Eating too much at night and going to bed immediately can easily cause fat accumulation. Therefore, the key is to promote the digestion speed. Even sitting and writing before going to bed is an exercise. Exercise leads to digestion, and fat naturally does not accumulate.
Second, after-dinner exercise: walking
No matter what you eat and how you lose weight, remember that it is right to exercise after meals.
For lazy people: take a walk-lazy girls can choose to take a walk, but if you want to lose weight with such a low amount of exercise, don't worry, but at least it can help digestion!
Reminder-how to lose weight by walking? If you have decided to take a walk as your fitness program, here are some walking exercises for your reference.
For lazy people: jogging-jogging, the exercise time should last for more than one and a half hours without interruption. 10 minutes or 20 minutes of exercise will not consume fat, so stick to it for at least half an hour!
Third, after-dinner exercise: running
Jogging after meals is good for the body and digestion, and it can also burn fat to lose weight.
Reminder-Do you know what to pay attention to when running? Head and neck, thighs and knees. One of the keys to burning fat is to run at an intensity as close as possible to your anaerobic limit (anaerobic threshold). Correct posture can enable you to reach this intensity without wasting extra energy. ...
If you are not lazy: weight-loss exercises-all kinds of weight-loss exercises take 30-60 minutes, in case you are lazy to change. Can I do it every day?
Note: After the action, lie flat for a while, relax the abdomen, don't be too intense during the exercise, and think about the abdominal muscles in your mind.
Not enough for dinner
Chinese medicine believes that "stomach disharmony leads to anxiety". If you eat too much dinner, it will inevitably increase the burden on the gastrointestinal tract, and the information of its intense work will continue to spread to the brain, making people sleepless and dreamy. Over time, it will easily lead to neurasthenia and other diseases. Middle-aged (middle-aged food) people eat too much for a long time, and repeatedly stimulate a large amount of insulin secretion, which often increases the burden on insulin B cells and then leads to failure, thus inducing diabetes (diabetic food). At the same time, if you eat too much dinner, some protein (protein food) can't be digested, and under the action of intestinal bacteria, it will produce toxic substances. In addition, when sleeping (sleeping food), intestinal peristalsis slows down, which relatively prolongs the residence time of these substances in the intestine, which may lead to colorectal cancer.
Dinner is not meat.
Medical research has found that people who often eat vegetarian food for dinner have three or four times higher blood lipids than those who often eat vegetarian food. People with hyperlipidemia and hypertension (blood pressure lowering food) often eat meat for dinner, which is tantamount to "adding oil to the fire (oily food)". Eating meat regularly at dinner will increase the cholesterol content in the body, and too much cholesterol will accumulate on the blood vessel wall, which will induce arteriosclerosis and coronary heart disease in the long run.
Dinner is not very sweet.
It is not advisable to eat sweets often after meals and dinners. Sugar can be decomposed into fructose and grape (grape food) sugar after digestion, which are absorbed by human body and converted into energy (energy food) and fat respectively. Because the amount of exercise is reduced after dinner, exercise (sports food) can inhibit the conversion of sugar into fat. Eating too many sweets at dinner will make fat accumulate in the body, which will make people fat over time.
Dinner is not too late.
Dinner should not be eaten too late, otherwise it is easy to suffer from urethral stones. Many people eat dinner because they work late, and go to bed soon after eating. When people sleep, the blood flow slows down, and urine excretion also decreases, while the calcium salt in the diet is not only absorbed by the human body, but the rest must be excreted through urine. According to the measurement, the peak of micturition is usually four to five hours after meals. If dinner is too late, the urination summit will be postponed until midnight or even early morning. At this time, people sleep soundly and often don't get up to urinate, so that high-concentration calcium salt and urine stay in the urethra and combine with uric acid to produce calcium oxalate. When the concentration of calcium oxalate (calcium food) is high, crystals can precipitate and accumulate at normal body temperature to form stones. Therefore, in addition to drinking more water, you should also eat dinner as soon as possible, so that the peak of excretion after meals can be advanced, and it is best to go to bed once.
Nutritionist tips:
-Dinner needs special attention. It is not advisable to eat foods with high calcium content, such as dried shrimps and small fish with bones, so as not to cause urinary calculi.
-People who use their brains intensively for a long time need to supplement acetylcholine to enhance their memory. Here is a nutritional recipe for dinner for mental workers: 100g steamed crucian carp or vegetarian tofu, 200g old spinach, a tortilla, seaweed soup for one night, no shrimp skin, an egg, or purple rice porridge.
Three meals a day is absolutely indispensable. Don't ruin your body for the sake of your figure, it will not pay off.
Dinner is easier to lose weight. You can do it by mastering the following skills!
1 It's easier to lose weight by changing the food intake for dinner and breakfast.
It is found that people who eat little or no breakfast and overeat at dinner are very prone to obesity, while those who eat more breakfast and less dinner are more likely to control their weight. This result is related to the metabolic law of the human body in one day. The amount of exercise after meals is basically significantly reduced, especially those who sleep for a short time after meals are more likely to gain weight.
Drinking water and eating fruit within 20 minutes before meals is easier to control crazy appetite.
Drinking water or eating fruit 20 minutes before meals will reduce appetite to some extent. Some fruits can inhibit the secretion of amylase and protease, reduce the speed of gastric emptying, and help reduce eating at dinner. But if people with gastrointestinal diseases, it is best not to eat fruit for dinner to avoid indigestion.
Dinner is not as late as possible, and eating early is king.
Because of traffic reasons or work reasons, many people actually eat dinner very late, and the food is also very ceremonial. Relatives, friends or family finally have more leisure to eat together, and the day is very grand. But this rhythm and dining atmosphere will make people unconsciously eat a lot more. If you can finish your dinner before 7 o'clock, it is of course the best state, you can have enough time to digest it, and you can also have proper exercise, which is conducive to weight control.
Dinner should really be the lightest and simplest meal of the day.
Some people say that breakfast should be eaten like an emperor and dinner like a beggar, which is a bit unique, but also a bit interesting. Dinner porridge and side dishes are the least burden on the stomach. But there is no need to eat too lightly and simply. Everyone's situation is different, there is no need to be the same. However, a light diet with less salt and oil will be more in line with nighttime metabolism and will not add too much burden to the digestive system.
Bean products and vegetables in dinner are foods to control calories and increase satiety.
When eating dinner, eat vegetables first, then eat soy products or meat, and then eat potatoes or staple foods with high carbohydrate content. This is more effective for controlling blood sugar after meals, and it will also have a better feeling of fullness. After all, vegetables and other foods need to be chewed more, which will leave more time for nerve transmission to the brain. Unlike eating porridge and staple food first, swallowing dates to relieve hunger will unconsciously eat more food.
6 it is not advisable to drink alcohol and sweet drinks for dinner.
Drinking or drinking sweet drinks while eating will not only make more high-calorie "rinse seams", but also make the heat in food burn and accumulate into fat. Because the heat of alcohol is not only used first, but also close to fat. Carbohydrates in high-sugar sweet drinks will be directly decomposed and absorbed into calories without digestion, which will not only promote the rapid rise of blood sugar, but also unconsciously make the calories of dinner exceed the standard.
Eat less meat for dinner and choose low temperature and low oil cooking.
Under normal circumstances, eat as little meat as possible for dinner. Even if you want to eat, try to choose animal foods such as fish, shrimp, shellfish, lean meat and skinless chicken with less fat. Moreover, low-temperature cooking methods with water or steam as heat transfer medium, such as boiling, stewing and boiling, should be adopted to avoid increasing excessive fat intake.
Some foods, such as Wonton Noodles, vegetable porridge, tomato and egg noodles, shrimp-skin vegetable rice, laver and winter melon soup, can be used as dinner choices, and it is easy to achieve a balanced nutrition.
Exercise after meals needs to be moderate.
They say you walk a hundred paces after dinner and live to ninety-nine. In fact, it is not appropriate to exercise immediately after meals, especially it is very unreasonable to start running in the gym less than an hour after meals. Under normal circumstances, the gastric emptying speed of meat is about 3 hours, the digestion of high-fat mixed foods takes 3 to 4 hours, carbohydrate foods such as noodles or rice need 1 hour to digest, and foods such as vegetables need to empty the stomach for about 2 hours.
Even if you need to exercise after a meal, try to choose brisk walking or yoga. It is not advisable to let the body sweat a lot, otherwise the blood circulation in vitro will be too fast, which will affect the blood circulation in the gastrointestinal tract and the digestion and absorption of food.
Dinner is 6 ~ 70% full, leaving the stomach "blank", which is not only conducive to weight loss, but also actively prevents gastroesophageal reflux and gastritis. In short, there are many benefits.
All the pictures in this article are from the internet, thank you!
Most people always have the idea that thinner people are more beautiful; On the road of slimming, too many people delay their health because of losing weight; Just like skipping dinner, many people lose weight by never eating dinner. However, not eating and losing weight has a great adverse effect on the body. If you want to lose weight healthily, you must eat dinner and eat it reliably. How to adjust the structure of dinner to be healthier? Please have dinner like this.
Skipping dinner will undoubtedly get twice the result with half the effort to lose weight: if we skip dinner for a long time, our stomach will be empty, and then the body will naturally reduce its basal metabolism to adapt, and the body's ability to consume calories will naturally deteriorate; If you always skip dinner and your body is hungry for a long time, assuming that there is food intake at this time, calorie substances can easily be converted into fat substances for storage. In other words, skipping dinner may make you fatter and fatter.
In fact, this is also to talk about the impact on weight loss on the premise of excluding other hazards caused by not eating dinner; If you don't eat dinner for a long time, it will have some adverse effects on body functions such as gastrointestinal digestive function.
If you want to lose weight scientifically, you shouldn't eat dinner like this. Pay attention to the time and don't eat dinner too late;
Although dinner is called dinner, you can't eat too late, which is true for normal people and people who lose weight. If you eat dinner late, the energy substances you consume are not easy to metabolize, and will naturally be converted into fatty substances and stored by your body. In addition, eating dinner too late will also increase the risk of cardiovascular and cerebrovascular diseases such as hypertension and hyperlipidemia. Therefore, it is suggested that your dinner time is 6-8 o'clock, and please avoid eating after 9: 00 pm. If you want to lose weight reliably, please adjust the eating time of dinner forward.
Dinner, not too rich:
If you want to lose weight, dinner must not be too rich. A diet with high calorie, high fat and high protein will not only increase the risk of obesity, but also induce coronary heart disease and atherosclerosis, and increase the risk of various cardiovascular and cerebrovascular diseases. Less activity or inactivity after meals will accelerate the transformation of fat; Dinner should be based on coarse grains, vegetables, mushrooms, potatoes and other low-calorie foods; It's good to lose weight or sleep.
Dinner, not snacks:
Many people like to eat snacks, especially women who love beauty; Snacks such as potato chips, preserved fruits and various puffed foods have high calories, and some even exceed the daily reference intake; After a meal or dinner, I suggest you refuse snacks.
How to eat a diet dinner? Staple food should pay attention to: thick and thin collocation, coarse and miscellaneous collocation;
Adding potatoes, coarse grains and miscellaneous beans to the staple food can well increase the satiety of the food; In addition, from the nutritional point of view, it is also a good way to increase nutrients such as B vitamins and dietary fiber. Therefore, it is recommended that you change your dinner to potatoes, miscellaneous grains porridge, corn and other foods.
Eat slowly, please eat slowly:
Eating slowly at dinner helps to lose weight; Chewing slowly and eating a meal for more than 20 minutes to increase satiety is a reliable thing to lose weight.
Eat less meat for dinner and eat some "high-end meat";
Please refuse to eat animal meat food with high fat and saturated fatty acid for dinner, and try to reduce pigs, cattle and mutton; You can eat some poultry meat such as chickens and ducks, seafood meat such as fish and shrimp; Dinner refused to be greasy, light and more reliable, and the meat consumption for dinner did not exceed100g; It is more reliable to use soy products instead of meat.
Increase the intake of vegetarian food such as vegetables, potatoes and mushrooms;
Please increase the intake of low-energy vegetarian food such as vegetables, mushrooms and beans for dinner; Increase the intake of nutrients such as vitamin C, carotene and dietary fiber; Reduce protein and fat intake.
Control the proportion of food and adjust the order of eating;
In dinner, reduce the intake of staple food and increase the intake of vegetables; Adjust the food mix. In addition, please adjust the order of eating, and it is best to eat in the order of vegetables, soup, vegetables and staple foods to reduce fat absorption and prevent blood sugar from rising rapidly.
In addition to these, I suggest that you reduce the intake of oil, salt and sugar at dinner, give priority to light, prohibit overeating and strictly reduce the intake of calories.
Eat dinner scientifically and prefer food categories appropriately. I wish you a healthy and thin life.
Proper diet control for three meals a day can make your body healthier and slimmer! Dinner is an important part if you want to lose weight. What to eat for dinner and how to eat it?
According to a survey, 90% of obese people eat too well for dinner. For office workers, breakfast is often skipped, lunch is sloppy and dinner is rich, but experts believe that it is this unhealthy lifestyle that leads to the appearance of fat people.
Losing weight at dinner is the best way:
You may ask, three meals a day. Wouldn't it be better to lose weight if all three meals were used to control diet? This is true in theory, but if you eat a diet for three months, you may lose a little weight, but if you don't continue to eat, you will soon gain weight again. So now I want to tell you that slimming is very close to life, and you don't need to be afraid to eat every meal. No matter breakfast or lunch, you can follow the normal diet, but it will not affect the slimming effect.
When you are going to sleep immediately after eating, your body's calorie consumption is the lowest when you are sleeping. Where can the digested heat go? Hoarding, of course. Therefore, eating a diet meal for dinner is a very important way to lose weight.
Because we only emphasize dinner, this means that you may have taken enough starch or fat nutrients in breakfast or Chinese food, so you can avoid eating these two kinds of high-calorie foods for dinner and eat protein, vitamins, minerals, namely fish, beans, eggs, milk and vegetables rich in fiber, which can make people feel full, thus achieving a balanced food intake throughout the day.
The elements to eat for dinner.
Dinner must be vegetarian, mainly with carbohydrate-rich foods, especially some fresh vegetables, and try to reduce the intake of protein and fatty foods.
However, in real life, due to the relatively sufficient preparation time, most family dinners are very rich, which is not conducive to health. If protein is ingested too much, it will stay in the intestine if it cannot be absorbed by the human body, and it will deteriorate to produce toxic substances such as ammonia, indole and ammonia sulfide, which will stimulate the intestinal wall and induce cancer.
If you eat too much fat, your blood lipids will rise. A large number of clinical medical studies have confirmed that the blood lipid of people who often eat vegetarian food for dinner is generally three to four times higher than that of people who often eat vegetarian food, while people with hyperlipidemia and hypertension will add fuel to the fire if they often eat vegetarian food for dinner.
Eat less for dinner.
Eat less dinner than breakfast and Chinese food. It is generally required that the calories provided by dinner should not exceed 30% of the total calories in the whole day.
Eating too many calories at dinner often leads to the increase of blood cholesterol, and too much cholesterol accumulates on the blood vessel wall, which will induce arteriosclerosis and cardiovascular and cerebrovascular diseases over time;
If you eat too much at dinner, the concentration of sugar, amino acids and fatty acids in your blood will increase. After eating, people tend to have less activity and less calorie consumption, and these substances will be converted into fat under the action of insulin. Over time, the body will gradually become obese.
Many people choose to eat less or even skip dinner to lose weight. In fact, they can enjoy a rich and delicious dinner while losing weight.
Choose low-fat dishes based on protein. The main course of dinner is best fish and beans, which contain a lot of protein. This kind of food consumes a lot of calories in the body and is not easy to accumulate into body fat.
Finish your meal before 8 pm. Leave at least 3-4 hours before going to bed after dinner. During this period, it is the best choice not to increase fat to make food fully digested and decomposed.
Self - control
When eating, put down chopsticks as long as the food is delivered to your mouth, so that your stomach has enough time to confirm whether you are full. Remove the leftovers from your eyes as soon as you finish eating.
On some special occasions, there may be food you like, so you should enjoy it in moderation instead of avoiding it completely. Chew a few mouthfuls slowly, and you will get the same satisfaction as wolfing down a meal. But eating a little low-calorie food before meals will help suppress appetite. In addition, if you can't resist the temptation of dessert after dinner, it doesn't matter to share it with everyone.
Fruits and vegetables are most suitable.
Foods rich in fiber tend to make people feel full. As a side dish before dinner, a salad or vegetable soup is the most suitable; It is also appropriate to eat a piece of fruit after a meal. However, the calories of this diet should be below 200 kilocalories.
Be good at drinking water
Water is also good for dieting. Drinking at least one glass of water before meals and one glass during meals is very effective in suppressing appetite.
Change your diet
Gradually get used to using healthy food instead of high-fat and sugary diet to weaken appetite. In the first 1-2 weeks, you may feel embarrassed because of the change of diet, but as time goes on, this feeling will eventually disappear.
Diet dinner is easy to cook.
Rice+vegetables+sirloin beef+fruit
Total calories: 434 calories
Composition:
A bowl of brown rice+coix seed+oats * * * (90 calories)
Cabbage100g (33 calories)
Sirloin steak100g (250 calories)
Watermelon 250g (6 1 calorie)
A garlic kernel
Boiled vegetables, dipped in my own nutritious slimming sauce, a box of yogurt, a banana, a spoonful of honey, no staple food for dinner, and a cup of corn stigma dandelion water. I lost 20 pounds in three months.
What's for dinner if you lose weight? Some girls who lose weight choose not to eat dinner or eat less to lose weight. In fact, some foods have a good weight loss effect, so you can choose to eat them at dinner. Today, brother Qiang introduces various foods that are getting thinner and thinner. Let's lose weight together.
In fact, there are many natural diet foods, which can make you enjoy delicious food at home without considering the amount of food you eat, and naturally get the effect of slimming.
Banana: Banana is low in fat and rich in potassium. Eating bananas can not only fill the stomach, but also cause fat accumulation, which is an ideal food for slimming.
Tomatoes: Tomatoes are rich in minerals, which can also induce diuresis, reduce moisture and supplement human nutrition. They are also ideal food for dieters.
Apple: Apple is a good diet food, because it contains unique malic acid, which can accelerate metabolism and reduce fat accumulation. Apple also contains pectin, cellulose and vitamin C, which has a good lipid-lowering effect. Moreover, apples contain more calcium than other fruits, which can reduce the salt content of the human body and is very helpful for slimming.
Celery: Celery is rich in potassium salt, which can reduce the accumulation of excess water in the body. But also contains a lot of calcium, which can supplement bones. Celery contains vitamin A and vitamin C, but most of them are water and cellulose, so the calories are very low. If you eat too much, you are not afraid of getting fat.
Watermelon: Watermelon has low sugar content and diuretic effect. Eating more can reduce the residual water in the body, and eating more will not make you fat.
Spinach: Spinach is rich in dietary fiber, which can promote metabolism, accelerate excretion and help to lose weight. It can also promote blood circulation and whiten skin.
But something happened that put my weight loss career back on the agenda.
Last June, 5438+ 10, my physical examination results came out. Fasting blood sugar is as high as 1 1.6, and moderate fatty liver has also become severe fatty liver. The doctor said that this is mainly caused by obesity. If you don't lose weight, there will really be problems! Under the guidance of the doctor, I drew up my own new weight loss method and began to implement it.
After using this simple diet to lose weight, I lost 20 A Jin months, almost a A Jin Day in the first week. In the second month, I lost 20 Jin and my weight dropped to 180 Jin. The most rare thing is that after I made this healthy diet a habit, eight months passed and my weight didn't rebound at all. It can be said that losing weight is very easy, not as painful as losing weight for the first time and rebounding. Therefore, I think it is appropriate to call the current way of losing weight "light diet".
So how am I going to eat three meals a day?
Let's give you a popular science first. Many people think that obesity is caused by eating meat. In fact, really big fat people only get fat when they eat carbohydrate food. For example, those big fat people abroad eat hamburgers and drink coke all day. The bread and carbonated drinks outside the hamburger are the real killers of his obesity. People in China don't eat hamburgers very much, but people in China like rice and noodles, which are pure carbohydrates. Eating is converted into heat in the human body. If you can't consume these calories with the activity of the day, it will become fat and accumulate in the body. So most fat people eat carbohydrates and fat.
In our daily diet, which foods are high in carbon and water? Rice, noodles, fried dough sticks, bread and other foods made of rice flour, including rice millet porridge and corn porridge.
So what should I eat for three meals a day?
I don't eat staple foods such as rice and flour at all in the first month, but some friends say that I can eat some staple foods in small quantities for fear of side effects, but I just need to reduce the amount of staple foods, for example, half the amount before eating.
If you want to lose weight better, you can also walk 10 thousand steps every day. You don't need special exercise, you just need to pick up the bits and pieces of time in the day, change the habit of taking a car to walking, and you can walk at home at work at any time. Before going to bed at night, watch your mobile phone and count the steps, and walk enough for 10 thousand steps.
It's too painful for me to lose weight without eating dinner or running, but at present, changing the diet structure is very convenient, efficient and easy, and the key is not to rebound. So it is appropriate for me to call the current diet "light diet diet". You can also try.
We often say that we eat less at night, which is true. No matter normal people or people who are controlling their weight, it is generally recommended to eat less dinner. How to eat less? This is not only reflected in the quantity of food, but also in the quantity of calories. What kind of food is low-calorie food, what kind of food can be eaten at night, and it is not easy to gain weight after eating. I'll introduce you to several kinds:
(1) Salad, fruit salad and vegetable salad are all very good. Fruits and vegetables are rich in nutrition and low in calories, making them the best choice for dieters at night. What needs to be emphasized here is that fruit and vegetable salads must be complete in categories.
(2) Coarse grains, rich in dietary fiber, can promote gastrointestinal peristalsis and increase satiety. Common coarse grains are oats, wheat germ, coix seed, corn and so on. These foods can be cooked into porridge.
(3) Defatted milk is rich in a variety of protein, and there is almost no fat after defatting, so it has low calories and can be safely eaten.
For friends who want to lose weight, try to avoid the following foods:
(1) Fried barbecue food: On the one hand, it is unsanitary, and the fat content of this kind of food is too high, which is basically inferior lipid, which is not good for human body;
(2) All kinds of wine and drinks: wine contains alcohol. After drinking it, part of it is excreted, and part of it is converted into fat and stored; There are all kinds of drinks, especially coffee and some drinks with high sugar content. After drinking, these sugars are completely converted into fat and stored. Most of the beer bellies and drink bellies you see are caused by drinking drinks at night. So friends who want to lose weight should give up these foods.
Instructor: Li Shuqin, deputy chief physician, director of internal medicine of Yongnian Maternal and Child Health Hospital. Good at diseases: diagnosis and treatment of common internal diseases, coronary heart disease, hypertension, hyperlipidemia, cerebral infarction, diabetes, etc.
What did you eat for dinner to make you thin? Talk to people who want to lose weight. In addition to reducing the amount of food eaten at night, it is also important to eat the right food. For example, honey is low in calories and contains extremely rich vitamins and minerals to regulate the stomach. Effectively eliminate toxins and help us restore a flat abdomen. And milk. We can use milk instead of food for dinner. It is not only effective for losing weight, but also can promote sleep. Oats are also an ideal dinner. Through vitamin B, vitamin E, folic acid and other substances, it has the function of lowering blood sugar and losing weight. Weight drops naturally. Friends who lose weight can take action to make us eat healthily and get in good shape.
(Doctor-patient special answer: Concord awei 0.
We often say that we have a good breakfast, a good lunch and a little dinner, which is very reasonable. Recent research shows that eating less at dinner can prolong life. What to eat for dinner, thinness can't be the goal, health is the first. Eating dinner scientifically can not only keep healthy, but also not gain weight. So what should we pay attention to?
First, the time for eating should not be too late. Generally, the appropriate time is 18: 00-20: 00, which leaves enough time for digestion after meals. Eating after 8 o'clock in the evening, because it is too close to sleeping time, the calories are not consumed, which is easy to lead to obesity.
Second, the food for dinner should be light. To tell the truth, it is not easy to cook in big cities such as Beijing, Shanghai and Guangzhou, because these places usually eat at work or bring their own lunch at noon, but dinner becomes the main meal of the day. When a family gets together at night, eating, drinking and chatting, it is inevitable that there will be big fish and big meat, and it is easy to eat more. A healthy dinner should try to reduce greasy food, and the amount should be small, and you can eat 60% to 70% full. Dinner can be mainly vegetables, lettuce, cucumbers, tomatoes, corn and so on. Bring some fruit.
Third, you can take a proper walk after a meal, but don't exercise vigorously, which is not conducive to the digestion of food.