You can drink soup before meals, which can reduce your appetite, because drinking soup will reduce the excitability of the central nervous system of appetite, and the amount of food will be reduced by about 30%, which will make people feel full in advance. Just eat seven minutes full for every meal. If you eat too much, it will easily lead to premature aging of cancer, Alzheimer's disease and other diseases, and it will also cause serious damage to the kidneys and stomach.

1, ensure at least 12 different foods every day.

Only by diversifying our diet can we get a balanced nutrition. Every meal should include vegetables, fruits, eggs, meat and cereals, and at least 12 different foods should be eaten every day. In addition, when choosing food, similar foods should be replaced in a short time, such as rice and pasta exchange, white meat and red meat exchange, to ensure the diversity of varieties.

2. Chew slowly while eating.

When eating, you must slow down, chew each bite at least 20 times, and it takes at least 20 minutes for the stomach to transmit the satiety signal to the brain, so as to receive the satiety signal in time, reduce the calorie intake and prevent obesity. The time for breakfast should be controlled at 15~20 minutes, and the time for lunch and dinner should be about 30 minutes. Just eat seven minutes full every meal, and don't overeat. In addition, we should grasp the interval between two meals. If the interval is too short, you should eat the next meal directly before the last meal is digested, which will affect digestion and gastrointestinal tract, and the interval should be at least 4~6 hours.

3. Have a rest for half an hour after dinner.

If you exercise or walk immediately after a meal, it will affect the digestion and absorption of food. You need to rest for half an hour after dinner, and then do some small-scale exercise, such as walking or doing housework. Usually, you should eat more foods with more water and dietary fiber, such as vegetables, fruits and whole grains, which can fill people's stomachs and occupy more space for appetite. Try not to eat a lot of low-fiber dry food, and do a good job of matching meat and vegetables with thickness.

4. Eat less dessert after meals

Some people are used to eating dessert after meals, but the calories are high, which will consume extra energy and easily lead to obesity. The suitable temperature of the esophagus should be about 10~40℃, and the tolerance to high temperature should not exceed 60℃, otherwise it will damage the esophageal mucosa and even induce esophageal lesions. The ingredients should be eaten below 60℃.