1, staple food should be accumulated. Coarse grains account for 1/3 when cooking. Compared with refined rice flour, coarse grains contain more dietary fiber, protein and vitamins, which makes them feel full, digest and absorb slowly, and reduce their intake. The Dietary Guidelines for China Residents suggest that the recommended daily intake of coarse grains and miscellaneous beans is 50- 150g, and that of potatoes is 50- 100g.

2. Eat more fruits and vegetables: Compared with the staple food, vegetables are low-calorie foods (one kilogram of green leafy vegetables only produces about 90 kilocalories, equivalent to one bag), and are rich in dietary fiber, which can enhance satiety. It is worth noting that some fruits have high fructose content, such as bananas, durian, longan and jujube. And the intake should be properly controlled within the recommended range. The recommended daily intake of vegetables and fruits is 300-500g and 200-350g respectively. Try to ensure that the intake of fruits and vegetables is diversified and colorful.

3, don't drink, don't drink, drink more water. Don't drink during the Spring Festival, and don't drink with others. These drinks are rich in calories, and it's easy to make you fat. Drink plenty of water to improve satiety and reduce food intake.

Water does not drink water and has no heat, which can promote the circulation of the body and the consumption of heat. Drinking water can detoxify. Drink 10 glass of water every day and a glass of water before meals to help you reduce your food intake.

4. Refuse to stay up late and don't eat for 3 hours before going to bed. During the Spring Festival holiday, we should also adhere to regular meals. It's best to eat dinner early, don't eat anything after dinner, don't eat midnight snack before going to bed, and don't eat for 3 hours before going to bed. When you are hungry, you can eat an apple or a glass of milk to relieve hunger and avoid excess calories from turning into fat.

5. Consciously maintain daily activities. During the rare holidays, many friends will give up their previous exercise plans, which will greatly reduce their daily consumption. Of course, for friends who don't usually exercise much, they tend to spend their holidays in a comfortable state. In this case, the consumption of daily activities will also be greatly reduced. Reduced activity consumption is another factor besides diet, which leads to obesity on holidays.

Therefore, during the Spring Festival, consciously maintaining the previous activity state will not help you achieve the purpose of reducing fat, but it can help you offset the small indulgence in diet, even if there is calorie redundancy, it will not be much higher. Maintaining daily activities is also conducive to post-holiday recovery, so that you can enter the working state faster.