1. Breakfast should be simple, mainly low-fat, high-protein and high-fiber food. Such as fresh fruit, whole wheat bread, yogurt and boiled eggs, oatmeal and so on.

2. Eating less and eating more meals every day can stabilize your blood sugar level, thus avoiding emotional impulses, relieving your greedy appetite and greatly reducing the possibility of overeating.

3. Do not eat added sugar (including cakes, drinks, etc. If you add a small amount of sugar to the food you eat every day, you may not care. But in a year's time, the extra calories every day will accumulate into 3 kilograms of fat in your body-10, 30 kilograms.

4. Eat high-protein food. The view that you can't eat meat in the process of losing weight is incorrect. Protein is an important part of the body. If there is insufficient protein and too much muscle loss in the process of losing weight, it will easily lead to a decline in metabolism, making it more and more difficult to lose weight. In addition, protein food can effectively increase satiety.