2. Control staple food and limit sweets. If the original food intake is large, the staple food for three meals a day can be reduced by 50 grams. Try to eat less or not to eat too much starch and very sweet food, such as sweet potato, potato, lotus root starch, jam, honey, candy, candied fruit, malt extract, fruit juice candy and so on. Non-staple food can use lean meat, fish, eggs, bean products and vegetables and fruits with low sugar content.

3, eat more and eat less, in the process of losing weight, it is best to follow the principle of eating more and eating less, and allocate the total amount of food for three meals a day to five meals a day. And the last meal of the day is best eaten 5-6 hours before going to bed.

4, dietary fiber, dietary fiber to lose weight: fiber can hinder the absorption of food, fiber absorbs water in the stomach, can form a larger volume, make people feel full, help reduce food intake, and have a certain effect on weight control. People can digest and absorb food rich in fiber in a certain period of time, and then discharge waste. People who eat more fiber in their diet chew more often, so they eat more slowly. In this way, the small intestine can slowly absorb nutrients, and the blood sugar level is difficult to rise. Because dietary fiber can promote intestinal peristalsis, if eaten in large quantities, constipation will naturally decrease, and the incidence of colorectal cancer will also decrease.

5. Drink water or soup in moderation. Drinking water is an indispensable demand in people's daily life. You can eat watermelon and tomatoes to quench your thirst in summer. Watermelon juice, winter melon soup, diuresis Excessive water restriction can make obese people sweat gland secretion disorder, which is not conducive to body temperature regulation, especially urine concentration, metabolic residues are not easy to discharge, and can also cause symptoms such as polydipsia, headache and fatigue. Proper drinking water can replenish water and regulate lipid metabolism.

6. Drink less. The main component of wine is alcohol, which is high in calories and can promote the deposition of fat in the body. Every liter of alcohol can produce 7 kilograms of heat.

7. Eat less lean meat 100g. Lean pork contains protein 16.7g, but contains 28.8g of fat. Lean pork is actually not a high-protein and low-fat food. Its fat content is higher than that of protein. So eating too much lean meat will greatly increase the intake of animal fat. People's fatness is related to their calorie intake.