The fundamental way to lose weight is to control diet and increase physical activity. The following dietary tips will help you lose weight. Preparation before meals: 1. Drink soup before meals. Drinking soup can not only make the stomach feel hungry, but also make the staple food swell and prevent overeating. 2. Eat fruit before meals. Fruit is large and full, which can reduce the amount of food eaten at dinner. 3. contain a small piece of fruit candy before meals. After the blood sugar concentration rises, the abdomen will not feel particularly hungry, the speed and quantity of eating will be reduced, and it is not easy to overeat. Don't eat food when you are particularly hungry, because you are likely to overeat at at this time. Precautions for eating: 1. Eating is slow, and every bite of rice is chewed slowly. Most obese people eat too fast, and before they can feel the information of satiety, their brains are already overeating. If you slow down your meal, you will feel full more accurately. Don't read books and newspapers when eating, but concentrate on feeling the gastrointestinal tract and experience the process of interest in food from strong to weak. Don't drink sweet drinks and wine when eating, just drink boiled water, tea and soup with little oil. 4. Eat low-calorie vegetables such as vegetables, laver, mushrooms and tofu first, and then start eating staple food and animal food, so as to ensure that the heat energy is not excessive. Eat while eating vegetables, don't wait until you are full. 6. Once the interest in food declines, stop even if the meal is not finished. Precautions after meals: 1. Never eat peanuts, melon seeds, snacks, or bananas, apples and other fruits with certain heat after meals. Never drink sweet drinks after meals. Brush your teeth immediately after meals, which can not only protect your teeth, but also prevent you from eating snacks after meals. 4. Don't sit or lie down immediately after a meal. You should do some light activities to help the energy in food be consumed in time. Choice of food: 1. Don't use jiaozi, steamed buns, shortcakes, snacks and other foods containing oil, sugar or meat instead of rice and steamed bread as the staple food, because their heat energy is much higher than steamed bread and rice, which is more likely to make people fat. 2. Use tofu instead of animal food. 3. Replace pork with chicken and fish. Chicken is low in fat and high in protein, lean pork is around 25% and ribs are as high as 30% ~ 40%. If you use potatoes and sweet potatoes as dishes or snacks, you should reduce the number of staple foods, because they also contain starch. 5. Eat kelp, mushrooms, mushrooms, fungus, konjac and other dishes. They are low in energy and have the function of filling, which can make the stomach feel full and help to lose weight.