Drink a glass of water before you want to eat potato chips. Sometimes people confuse thirst with hunger. This will make you consume unnecessary calories. If you are not interested in boiled water, try soda water or a cup of fruit tea.

Second, low-calorie midnight snack.

Unconscious eating usually happens after dinner. At this time, you can finally relax in front of the TV. Snacking is a way to make you easily deviate from your normal diet, so find yourself some low-calorie snacks, biscuits or half a cup of low-fat ice cream, which are all delicious.

Third, enjoy your favorite food in moderation.

Enjoy your favorite food in moderation. Slim people don't buy a box of freshly baked cookies. One piece is enough. You can still eat it, but the key is the right amount.

Fourth, eat less and eat more.

If you eat less calories than you eat, then you have lost weight successfully. But when you are hungry, eating less calories is a challenge! Studies show that people who eat 4-5 meals a day can better control their appetite and weight. Obesity experts suggest that the calorie intake should be divided into multiple meals every day and eaten during the day as much as possible-dinner should be the last thing in the day.

Fifth, maintain the protein intake per meal.

Protein is the best satiety food-it can make you feel full for longer than carbohydrates or fats. It also helps to maintain muscle mass and fat burning. So you must choose healthy protein, such as seafood, lean meat, eggs, yogurt, cheese, beans, nuts and beans as your dinner and snacks.

Sixth, the stimulating taste.

Adding spices or peppers to food will make you feel satisfied. The essence rich in food will stimulate your taste buds and make you more satisfied, so you won't eat too much. You can choose fireball candy when you need dessert. It's sweet, but it's also spicy and low in calories.

Seventh, make your kitchen full of healthy and convenient food.

You can eat ready-made snacks and food in a few minutes, so you are unlikely to go out to eat or order pizza. Here are some healthy and convenient food references: frozen vegetables, whole wheat pasta, low-fat cheese, canned tomatoes, canned beans, pre-cooked roast chicken, whole wheat tortillas or pita cakes and bagged vegetable salads.

Eighth, children's meals

Children's meals are a good way to reduce calories and keep healthy. This has become a popular trend, and most restaurants don't care if you order children's meals. Another way is to use a small plate, which helps to reduce your food intake.

Ninth, vegetable cups replace your pasta.

Eating less pasta and more vegetables will make your jeans one size smaller in a year. If you don't eat staple food and increase the amount of vegetables, you will consume less 100-200 calories.

Tenth, eat breakfast.

Many people think that skipping breakfast can help them lose weight. However, many studies show that the opposite is true. Skipping breakfast will make you feel hungrier and lead to overeating at lunch and dinner. In fact, weight loss and breakfast can coexist-a healthy breakfast includes high-fiber grains, low-fat milk and fruits.

XI. Dietary fiber

Fiber helps digestion, prevents constipation and lowers cholesterol-it can help you lose weight. Studies show that most Americans can only get half of the fiber they need. Most women should consume 25 grams of fiber every day, while men need about 38 grams or 14 grams of fiber per 1000 calories. Good fiber sources include oats, beans, whole grain foods and various fruits and vegetables.

Twelfth, clean your cupboard.

If ice cream and potato chips are kept in your refrigerator, the process of losing weight will become difficult. Clean up your high-calorie food and go out more.

Thirteenth, lose weight slowly.

If your weight loss process is not as fast as you think, don't be discouraged, it takes time to lose weight. Experts suggest setting a weight loss goal, such as losing a pound a week. If you set your expectations too high, you will give up when you can't meet them. Remember, when you lose 5%~ 10%, you can feel the benefits of losing weight.

Fourteenth, weigh yourself once a week

People who often weigh themselves will feel that they have lost weight successfully. But most experts suggest weighing yourself once a week, so that you won't be bothered by daily fluctuations. When you weigh, follow these tips: on the same day of the week, at the same time of the day, wear the same clothes to weigh.

Fifth, get enough sleep.

When you don't get enough sleep, your body will produce too many hormones to stimulate your appetite, which will make you feel hungry even if you are full. Adequate sleep can make you feel energetic and make you ignore unnecessary snacks.

Sixteenth, know your appetite.

We eat too much easily. At this time, you need the right tableware. Prepare scales and measuring cups in the kitchen, and try to use smaller plates and cups to help reduce appetite. Divide the takeout in the restaurant into multiple portions. Take the fast food out of the lunch box and put it on the plate. Don't eat directly.

Seventeenth, eat more fruits and vegetables.

If you eat a lot of fruits and vegetables, you won't feel hungry soon, because these nutritious foods are also rich in fiber and water, which can give you a feeling of fullness. Snacks are ok, as long as you choose the right snacks.

Eighteenth, drink less.

Alcohol is full of calories: five ounces of red wine has 125 calories, and a bottle of beer has about 153 calories. Because our bodies can't use these calories, they usually turn directly into fat. If you like to drink occasionally, consider a compromise: only enjoy your favorite alcoholic drinks on weekends, one for women and two for men.

Nineteenth, sugar-free chewing gum

If you really want to eat, you can chew a piece of sugar-free gum first. Chewing gum can not only refresh your breath, but also help you reduce hunger, control your desire to eat snacks and help you lose weight. However, although chewing gum may make you eat less, good eating habits and exercise are still important.

Twentieth, food diary

A piece of paper and a pen can greatly improve your weight loss efficiency. Research shows that writing down what you eat and drink will make you more aware of your calorie intake. A study found that people who keep food diaries for six days a week lose twice as much weight as those who keep food diaries once a week or less.