Joey Bauer, a famous American nutritionist, recently wrote an article on his blog, introducing eight weight-loss strategies. If you are losing weight or plan to lose weight, try it: 1, fiber-soluble fiber and water-insoluble fiber are both helpful to lose weight. Water-insoluble fiber contains less heat. Foods rich in water-insoluble fiber include high-fiber grains, whole wheat bread, wheat bran, fruits and vegetables; Soluble fiber helps the human body to keep full for a longer time. Foods rich in soluble fiber include strawberries, apples, pears, cereals and beans. 2, juicy food-fruits and vegetables rich in water are easy to make you full, you can try watermelon, lettuce, tomatoes, cucumbers, mushrooms, grapefruit, cantaloupe. 3, leptin-protein is conducive to accelerating metabolism. Make sure to eat some lean protein at every meal. Optional foods include: chicken breast, canned tuna, shrimp, low-fat milk, tofu, lean meat and so on. 4. Eat some food that requires your work-if you have to do some work while eating the same food, people tend not to eat too much. For example, which would you choose, peeled peanuts or peanuts without shells? 5. Sugar-free chewing gum-Contrary to popular belief, sugar-free chewing gum will not stimulate your appetite. Actually, chewing sugar-free gum can effectively prevent you from putting high-calorie food in your mouth. Therefore, dieters should remember to keep a pack of sugar-free chewing gum at hand. 6, hot drinks-when you want to eat, just sip a hot low-calorie drink, which can effectively prevent the intake of excess calories, because it takes a lot of time to finish this hot drink. Green tea with a calorie below 100, sugar-free hot cocoa, nonfat latte or cappuccino, etc. 7, spicy food-personal experience and research found that if the food is spicy, you will eat less. Moreover, you will automatically eat slowly and drink plenty of water. When you lose weight, you can try adding some red peppers and spicy spices to your food. 8. Divide the food into small portions-if there is only a small portion of food in front of you, you will never have a chance to eat more.