Healthy weight loss: 1. Daily habit: eat casually (wrong) new function: finally eat staple food to lose weight. The principle of losing weight: eating soup first and then eating meat is more in line with the health concept and can lose weight. This is a very popular weight loss technique to reduce calorie intake. According to a healthy eating order, you won't feel hungry easily and reduce your desire to eat snacks. Implementation steps: first drink soup with more water and low calories, which can quickly produce satiety. Then eat vegetables. Compared with vegetables mixed with salad dressing, you should eat boiled vegetables or stir-fried vegetables first. Then the staple food, bread, rice ranked third. At this time, protein, such as meat and fish, was eaten with fatty foods. 2. Daily habit: three meals a day (correct) New function: Keeping three meals a day is good for losing weight. Weight loss principle: Some people think that saving a meal can reduce calorie intake, but nutritionists think this is wrong. If the interval between meals is too long, the brain will continue to supply energy until the next meal. That is to say, if you don't eat this meal, you will eat more than when you eat normally, and your body fat will accumulate a lot. Facts have proved that eating one meal less does not mean eating one meal less calories. 3. Daily habit: Eating fast food (wrong) New function: Slow down "use" to lose weight. Weight loss principle: extend the meal time to 20 minutes. It often takes the brain 20 minutes to tell itself "I'm full". Therefore, experts suggest that the meal time should be controlled at more than 20 minutes, and it should be chewed slowly, so as to "lose weight while eating". Moreover, medical experts also believe that eating fast food and getting used to eating at home, just like running a race, is not a sign of a good appetite. People who eat too fast often have a bad stomach, and eating too much at a time can easily lead to obesity. Implementation steps: change hands to make chopsticks. If you eat with chopsticks in your infrequent hands, you won't have too many dishes at once, so the weight of each bite will naturally decrease. Or put down chopsticks after each bite of food, and develop the habit of fully chewing food. 4. Daily habit: swallowing dates (correct) New function: extending chewing time to lose weight. Weight loss principle: Eat a small amount to feel full, and pay attention to chewing slowly. The advantage of chewing more is that even a small amount of food can still send a satiety signal to the brain. I often wolfed down my food for work reasons, and it became a habit over time. Although I am worried about whether the food in my stomach will keep its original shape, I will eat too fast and too much when I pick up chopsticks. Steps: It is very important to chew at least 30 times per bite of food. Even if you don't eat much in one bite, as long as you chew slowly, the longer the food stays in your mouth, the more full you will feel. 5. Daily habit: Brush your teeth (correct) New function: preventing snacks and helping to lose weight. Principle: In order to eliminate the bad habit of gluttony, it is a good idea to brush your teeth immediately after meals, or brush your teeth when you realize that you have eaten too much, which will refresh your spirit and easily lead to the idea of "brushing your teeth before eating snacks". Implementation steps: It is worthwhile to use your favorite brushing tools and toothpaste, even if it is expensive, as long as it can help you prevent obesity. People who usually love sweets may wish to choose fruit-flavored toothpaste, so that the sweetness in their mouth can convey satiety information to the brain. It is said that this has also been proved to have the effect of suppressing appetite.