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You can check this website or 1. Strictly follow and develop the eating habits of "eat well in the morning, full at lunch, and eat less in the evening". "Eating less" is the key to losing weight!

2. Keep walking briskly for less than half an hour after dinner. The fat areas of many people are mainly in the buttocks and abdomen. Such people have a different characteristic, either they have been engaged in desk work for a long time, or they do not like to exercise. If you sit in front of a desk, computer, or TV for a long time, the excess calories cannot be used up, so they are converted into fat and deposited in the abdomen and buttocks. Therefore, if you want to lose weight, you must change your inactive lifestyle and increase your activity to consume excess calories. It is better to exercise in the early morning than in the evening. 3. Don’t eat sweets. Protein does not make people fat, sugar does. Because sugar is easily decomposed or absorbed in the body, it is a secondary source of body heat. Most foods contain sugar, which is what your body needs. Eating a lot of sweets can cause the pancreas to release a small amount of insulin, which promotes the conversion of glucose into fat. A small number of thin people have a habit of eating sweets. If you want to lose weight, try not to eat sweets. 4. Eat slowly. Chew more often when eating and chew slowly. This will not only help saliva and gastric juice digest food, but also help reduce eating. When food enters the human body and blood sugar rises to a certain level, the appetite center in the cerebellum will send out a signal to stop eating. Eat quickly. Before the cerebellum sends out a signal to stop eating, you have already eaten enough.

Therefore, you should eat slowly and eat until you are 80% full