1. Once a week, treat yourself, eat well but not have many calories. Reward yourself often, and you won't often eat more because of gluttony. Some kinds of food taste good, but the calories are not high: lobster: every100g of lobster contains only 83 calories. Shrimp: 12 prawns have only 60 calories. Salmon. Cream: A tablespoon of cream contains only 8 calories. When making fruit salad, add one or two spoonfuls to satisfy your appetite at once. 2. High-calorie food can only be "icing on the cake". Adding a spoonful or two of cream to the fruit salad is the icing on the cake. Too much is self-defeating. Besides breakfast, I always drink water as a drink. You can have a glass of fresh orange juice and a glass of milk at breakfast. But at other times, water is used instead of drinks and soda. Especially in summer, many people consume more than 200 calories a day just because they drink unconsciously. In a year, you will burn up to 90,000 calories and gain 25 pounds. Moreover, drinking these drinks will not make people feel full, and they will unconsciously drink more. Take a notebook every day and write down everything you eat. The researchers found that such a diet diary ate 15% less food than people without a diary. Buy a pedometer, set yourself a goal and walk 1000 steps every day. For people who are used to sitting at their desks all day, it is best to take two or three thousand more steps. 6. Brush your teeth after three meals, especially after dinner. 7. Eat five or six small meals a day instead of three big meals a day. A study in South Africa found that if people eat a snack before lunch, they will consume 30% less calories at lunch than usual. Moreover, eat less and eat more meals. Although the calories are the same, the body will secrete less insulin, maintain a stable blood sugar concentration and reduce hunger. 8. Walk for 45 minutes every day. We suggest walking for 45 minutes instead of half an hour every day, because for people who are used to sedentary, walking for half an hour every day can just prevent weight gain, while for those who want to lose weight, it takes more than three miles to burn 300 calories every day to achieve the effect. 9. Find a netizen to lose weight together. A study in university of vermont, USA, found that it is better to find friends to lose weight with than to find friends who can meet frequently. 1 1. Clean up the big clothes in the closet. Once you find that you can't wear clothes, you can give yourself a dangerous signal: your body is getting fat again. The thought of spending more money on clothes will urge you to keep your weight. 12. Dinner is put on a small plate. Studies have found that if there is less food in front of you, you will eat less. On the contrary, if you have a pile of delicious food in front of you, people will eat more if they are hungry. 13. Just like eating in a restaurant, put a fixed amount on the plate. 14. Hang a mirror in front of the dining table. A study found that putting a mirror in front of you can reduce food intake by one third. Seeing myself in the mirror from time to time reminds me that I am losing weight and can't eat too much. 15. Vegetable platter. The University of Pennsylvania found that eating more water-rich foods, such as pumpkins, tomatoes and cucumbers, can reduce the calorie intake of food. You can't fill your stomach just by drinking water or drinks. 16. Add pepper when cooking noodles, because pepper will reduce people's appetite. 17. Eat one biscuit less every day. Drink less coke, less juice and less hamburgers every day. Although these high-calorie foods only eat a little less, they save a whole 100 calories. 18. Eat less fine white food. Eat less carbohydrates such as white bread and white flour, and eat more coarse grains and brown rice. A survey of 74,000 women in Harvard University found that people who insist on eating two servings of whole wheat food every day have a lower probability of gaining weight than those who are used to eating fine foods such as white bread. 19. Drink black coffee. Drinking too much instant coffee or coffee with a lot of syrup will make people fat. 20. When making coffee, add skim milk. Skim milk is rich in calcium and low in calories. 2 1. Eat oatmeal for breakfast, five times a week. Oats are rich in cellulose and calcium. Eating more oats is not easy to get fat and diabetes. 22. Every time you go to a restaurant, divide the food on your plate by one third. 23. Eat more at home and less at restaurants. Eating in restaurants makes it easier to eat more high-fat and high-calorie foods. 24. Don't eat processed food containing sugar, fructose, syrup and other ingredients. 25. Eat slowly. Most people will feel full after eating for 20 minutes. So slow down to avoid overeating. 26. Don't eat until your stomach growls. When people are in a bad mood or under too much pressure, they often take food to vent. It's really surprising how often this happens. 27. Find other ways to cope with stress instead of eating. Cultivate a hobby. Exercise is the best solution when you are in a bad mood. 28. Keep a positive attitude. Don't always think that you can't resist the temptation of McDonald's, and don't hold persistent activities. But think more that I can eat healthy salad, take a walk and make progress towards my weight loss plan step by step today! 29. Find your own psychological balance. Some people will struggle between good food and keeping in shape and have to choose between them. Think about it, you can't have your cake and eat it. 30. Use low-fat and low-calorie sauce instead of butter and other condiments. 3 1. Eat more fruits and drink less juice. Eating fruit can also make you feel full, but drinking fruit juice can't. 32. Spend 10 minutes climbing stairs every day. If you keep the same food intake and stick to this small habit every day, you can lose 10 kg a year! 33. For vegetables and cereals, the food intake is 1: 1. A bowl of rice or noodles has 200 calories, while a bowl of vegetables has only 50 calories. Eating more high-fiber vegetables can fill the stomach and reduce the intake of grain. 34. Do housework at least once a week. Mop the floor, clean the windows and wash the car. When doing housework, you can consume 4 calories per minute. Doing housework for half an hour can consume 120 calories! 35. Participate in social activities once a week. Ask a friend to play tennis, go for an outing by bike and touch Sandy! 36. Replace pure milk with low-fat milk or skim milk. 39. Take a walk before supper. This will not only consume energy, but also reduce appetite. Studies have found that walking for 20 minutes before meals can reduce appetite, and eating one less meal can increase satiety! 40. Snacks use nut food instead of candy. Eating more nuts helps to lose weight! 4 1. Control the amount of food for dinner. The average person eats 50% more than what is actually needed for dinner. 42. Eat less with a large group of people. The more people get together for dinner, the longer they stay at the table and the more they eat. 43. Watch less TV. Many people are used to watching TV while eating French fries. The longer they watch TV, the more they eat. 44. The main energy of a day comes from breakfast and lunch. If you eat too much after a meal, you won't have enough time to consume these energies. 45. After dinner, close the kitchen door. 46. If you are hungry, smell the apples or mint. Smelling food can make people feel hungry, because smelling food can make people have an illusion that they really have something to eat. 47. Drink less. Moderate drinking is good for your health, but alcohol is also a high-energy food, so you should drink moderately. 48. Pay more attention to diet on weekends. The average person will consume 150 calories more than usual every day on weekends. 49. Put more low-fat yogurt in the refrigerator. If you drink yogurt every day while reducing energy intake, the weight loss effect will be more obvious. 50. Don't eat condiments on food. When eating salad, pick out the salad dressing.