1. Drinking 1 glass of water before meals can suppress hunger and control food intake.

2. Have a good breakfast, eat enough Chinese food and eat less dinner.

3. Vegetables per meal: meat: staple food =2: 1: 1.

Eat vegetables first, then meat, and finally eat staple food.

Drink a cup of warm water on an empty stomach in the morning.

6. Breakfast 1 boiled egg+1 cup of milk/soybean milk+1 serving of vegetables/fruits.

7. Drink at least 1500ml of water all day.

8. Drink 8 glasses of water regularly every day, even if you are not thirsty, it will help speed up your metabolism. Lemonade and tea are also good choices.

9. If you are hungry and eat cucumbers or cherry tomatoes, you will feel full and beautiful.

10. Put snacks where they are hard to reach and reduce the number of times.

1 1. Soaking feet before going to bed can improve sleep quality and promote leptin secretion.

12. Don't eat for 2 hours before going to bed.

13. Chewing slowly while eating helps digestion and gastrointestinal health.

14. Eat less or even don't eat sweets and fried foods.

15. It is enough to eat 7 or 8 minutes full every meal.

16. It is recommended to stand or walk for 30 minutes after meals to improve the stomach.

17. Take part in outdoor activities to make yourself slim while playing.

18. Eating more cereals and potatoes as staple food can promote gastrointestinal peristalsis and help to lose weight.

19. Exercise for half an hour every day, running, skipping rope, swimming and other good sports.

20. Get enough sleep for 8 hours every day. Regular sleep contributes to leptin secretion.

2 1. Take public transportation to and from work, walk for 30 minutes after work, and then take a ride.

22. Eat less and eat more meals to avoid overeating, preferably not more than 1 time per week.

23. Talk more, drink more water, eat less meat, eat more vegetables, and skip the staple rice.