Refuse to eat until you are full: When you are full, you will eat a lot in a short time, which will increase the burden on the gastrointestinal tract, and the excess calories will be converted into fat and accumulated in the body. It is recommended to eat 7 minutes full for dinner. Pick the clear soup base: The heat of spicy soup base is as high as 382 kcal, which is 38 times of that of clear soup base (about 10 kcal), and the sodium content reaches the recommended daily intake. It is suggested that kelp or tomato vegetable soup is the best soup base. Skillful sauce: Sauce such as sand tea sauce, soy sauce, Chili sauce and bean paste, with high oil and sodium content, should be used sparingly. It is suggested that radish sauce, garlic, onion, coriander and other natural ingredients can be used to enhance the taste. Less processed products: Fried hot pot ingredients such as fried bean skin contain a lot of fat, while meatballs and hot pot dumplings often use fat to improve the taste, with high fat and calories. Eat more vegetables: it is recommended to choose more natural unprocessed ingredients and vegetables in the season, which are low in calories, rich in nutrition and fiber and can increase satiety.