Try to eat less high-calorie foods such as fried foods and sweets, eat more fruits and vegetables, don't overeat, and eat as little as possible at dinner.

Second, the balance of nutrition

The diet should be rich, and the types and quantities of necessary nutrients should be maintained, among which the intake of meat, nuts, pasta and sweet potatoes with more sugar and starch should be controlled.

Third, the amount of food is gradually decreasing.

According to your own situation, changing three meals a day to five or six meals a day will increase the energy consumed by digesting food.

Fourth, form a habit

Eat a certain amount of vegetables every day and get into the habit of defecating twice every morning and evening. Rich plant fiber can promote gastrointestinal peristalsis and defecation, and reducing the residence time of food in the body will reduce absorption.