Pay attention to your daily life and diet: eat well at breakfast, eat well at lunch and eat less at dinner. Replace staple foods with coarse grains, such as brown rice and whole wheat products. Taste as light as possible, with little seasoning such as salt, soy sauce or ketchup. Drink a bowl of soup or a cup of boiled water first, and then pick up your favorite food. Choose more troublesome foods, such as chicken with bones is better than diced chicken. Chew food at least 10-20 times before swallowing. Never force yourself to eat after you are eight points full. Brush your teeth or rinse your mouth immediately after eating, eat more apples and drink more water. Try to avoid snacks, especially when watching TV. When you feel hungry, it is better to eat something first than to suppress muscle hunger. Only by insisting on regular exercise will it be difficult to rebound. For example, simply relying on dieting to lose weight will reduce the metabolic rate of the human body, and it is easier to gain weight after the diet returns to normal. Because just dieting to lose weight will reduce the metabolic rate, and the muscle content of the body is not high because of lack of exercise, there will be a feeling of being not very heavy but very bloated. By exercising and paying attention to diet, when you stop exercising, your metabolic rate will also decrease, your muscles will slowly shrink, and the calories consumed by your body will decrease, thus gradually getting fat.