Pay attention to a balanced diet and a variety of diets. You can eat some foods with rich nutrition, strong satiety and relatively low calories, such as high-protein and low-fat foods, high-quality carbohydrates and foods rich in dietary fiber, which will help you lose weight. However, diet adjustment alone cannot completely achieve the effect of losing weight. It is also necessary to combine diet control with moderate exercise to make the calorie intake more than the daily calorie intake, create a calorie difference, and achieve the purpose of losing weight.

1, high-protein and low-fat food: high-protein and low-fat food, such as tofu, egg white, skinless chicken breast, shrimp, fish, skim milk powder, etc. If eaten in moderation, it can prevent muscle content from decreasing and reduce fat intake;

2, high-quality carbohydrates: oats, brown rice, purple sweet potatoes, sweet potatoes, konjac, corn and other high-quality carbohydrates can be eaten as staple foods in moderation, which can provide energy and essential amino acids needed by the body and help reduce fat accumulation;

3, rich in dietary fiber: spinach, celery, asparagus, pears, apples, bananas, broccoli, cucumbers and other foods are rich in dietary fiber, not only have a strong sense of fullness, but also promote intestinal peristalsis and promote defecation.

In the process of losing weight, pay attention to eat less and eat more meals, don't overeat, eat less foods with high oil, fat and sugar, reasonably match three meals a day, control the total calorie intake every day, and be careful not to go on a diet, so as not to eat too little and affect your health. Sticking to exercise and healthy diet at ordinary times can not only achieve the goal of losing weight, but also help to improve the body's resistance and keep healthy.