Listen to your body If you simply eat out of habit, your body will soon get fat. Listen to your body and ask yourself, "am I really hungry now?" Only when you are really hungry should you eat. In fact, sometimes you will find that you are not hungry and have no appetite to eat, so save a meal, which saves calories. 2. Avoid falling into the calorie trap. Fat, alcohol and carbohydrates in noodles, potatoes and bread are your enemies to keep slim. Particularly harmful carbohydrates refer to those carbohydrates that can quickly enter the blood, which will lead to soaring insulin levels and prevent fat metabolism. Alcohol is also potentially dangerous because it can stimulate appetite and provide almost as many calories as fat. 10 gram of alcohol, that is, a liter of beer, contains up to 8 grams of fat. As for cola drinks, fruit juices, sodas and fruit juices, they contain a lot of sugar. Therefore, it is best to drink mineral water and tea instead. Sausages usually contain up to 50% fat, so it's best to eat chicken sausages or lean ham instead. In addition, exquisite pasta should be eaten less, and it is best to replace it with whole wheat pasta, because it not only makes people feel full for a long time, but also is rich in dietary fiber and promotes intestinal peristalsis. 3. Set your own meal time. Fixed eating time can regulate hunger. But only if you really didn't eat in the middle. Even if you set a fixed meal time, it depends: although it is a fixed meal time, but you are not hungry, then simply cancel the meal. 4, there must be a limit to eat enough! But when eating, you should also pay great attention to when you are full. Once you are full, don't continue to eat! Since childhood, you have been constantly taught by adults, "Who knows that every meal is hard?" . Long-term contact makes you form a good habit of not wasting. But experts tell you that since you want to lose weight, you can't eat any more when you are full. You would rather put the leftovers in the refrigerator or pack them and take them home than continue to eat until you are full. Choosing your diet is a very important principle. If you are good at eating, eating well and eating well, you won't want to eat anything when you see it. Although the hamburgers or sausages in fast food restaurants are delicious, it is better to eat some delicious food with less calories at home. This is much better than those fast food rich in fat! Enjoying your diet requires that you always give priority to high-quality foods with high nutrition and low calories. 6. Drink plenty of water. Researchers at Humboldt University in Berlin have confirmed through research that drinking water can improve energy conversion. Therefore, in order to burn more calories, you should drink at least half a liter of water every day. If your kidney is fine, you can even drink 3 liters of water a day. 7. Skilled cooking You can make your own fat-free thick sauce. For example, a large number of onions and carrots are cooked together to make muddy food and seasoned with a little sauce, which is very nutritious and low in calories. Eggplant, pepper and pumpkin are placed on the iron plate of the oven, with a little olive oil, seasoning and a little wine, and then baked. This is also a low-calorie and delicious dish. 8. Chewing slowly equals digesting half. As the saying goes, chewing slowly equals digesting half. But the function of chewing slowly is not limited to digesting food well, but also because the human brain needs some time to signal that it is full. In addition, eating slowly prolongs the time of eating, which makes people feel that they have eaten a lot. This illusion will have a very wonderful effect on people. If you get into the habit of chewing slowly, you may even become a "slow food fan"! 9. Cultivate good eating habits and eat while watching TV? Eating while reading the newspaper? This will make your body fat gradually. The reason is simple, because you keep swallowing uncontrollably. Good eating habits are not formed automatically, you need to take the initiative to cultivate them. For example, before every meal at home, you should spend some time to decorate the dining table and tableware beautifully. This good habit helps to prevent you from overeating. 10, more activities on weekdays "more activities on weekdays!" -This practice has been scientifically named as "the method of generating heat in non-training exercise activities". Research shows that this method is more effective than jogging once a week. Often walk without a car, elevator, and go up and down stairs; Walk more; Stand up and answer the phone ... in short, do more activities on weekdays! This is your motto to lose weight. 1 1, Wisdom Hunger Before you eat the main course of dinner, drink a small bowl of vegetable soup or eat a small salad with low-calorie seasoning, then you will eat less staple food, which will also fill your stomach. This is a good way to lose weight by outwitting hunger, not to mention snacks before meals, and it can also supplement vitamins and minerals for you! 12. Choose a favorite sport. Regular exercise is the best way to burn calories. But don't force yourself to do sports you don't like. It is most important to choose a sport that interests you. For you who want to lose weight, swimming and walking in water are the most ideal exercises, because it can not only protect joints, but also reduce the possibility of injury and consume more energy. However, you should pay attention! Don't use exercise as an excuse to eat a big meal: I jogged for an hour today, so I can eat a big piece of pizza. This will definitely make your weight loss effect go down the drain. 13, the dishes for eating should be small, and the tableware at home should be small instead of big. When eating with small tableware, the dishes in small bowls and saucers look richer, giving people the feeling of eating a large portion, but the actual food intake is only more than half of usual. This is the visual effect, and people who lose weight will certainly benefit a lot from it. 14, there are no strict taboos on diet! The more you are forbidden to eat, the greater your appetite. If you love chocolate, but force yourself not to eat chocolate, it will only be counterproductive. Because the more you suppress your appetite, the more you can't resist the temptation of chocolate and pick it up or eat it secretly. Therefore, it is better to allow yourself to eat a small piece at a time, which can effectively curb your appetite for gluttony. Chocolate is like this, and so are other foods. 15, don't relapse. When you have followed the above methods to the letter and achieved initial results, congratulations on your success in losing weight! It goes without saying that everyone wants to keep the coveted and hard-won weight loss results forever. However, if you develop bad eating habits again, you will definitely gain weight again. You should be soberly aware that sometimes eating less and sometimes exercising more are useless. Only by permanently changing your eating habits can you keep the weight you want.