1. Reasonable diet planning: Choose foods with low calorie, high protein and high fiber, such as vegetables, fruits, chicken breast and fish. At the same time, reduce high-calorie and high-fat foods, such as fried foods and desserts. Try to choose light dishes with low oil and salt, and avoid too much sugar and grease.
2. Control food intake: reduce the intake of staple foods, such as rice and noodles. Increase the intake of low-calorie and high-fiber foods such as vegetables and fruits, and increase satiety.
3. Pay attention to the time of eating: try to ensure that you have a full breakfast, a good lunch and a small dinner. Avoid eating before going to bed to avoid affecting sleep and metabolism.
4. Insist on exercise: In addition to diet control, it is also necessary to combine appropriate exercise. You can choose aerobic exercise such as walking and jogging after eating in the canteen to increase your body's metabolic rate and fat burning effect.
5. Reasonable arrangement of work and rest: keeping regular work and rest time, adequate sleep and proper rest will help improve metabolism and reduce fatigue.
When implementing the above suggestions, we can pay attention to the following three points:
1. Understand the food selection and nutritional information in the canteen: Understanding the food selection and nutritional components in the canteen can help you plan your diet better.
2. Appropriate supplementation of protein and fiber: protein and fiber can help to increase satiety while maintaining healthy body metabolism. You can choose foods with high protein and fiber, such as beans, tofu and chicken breast.
3. Keep a positive attitude: Losing weight is a process that requires patience and persistence. Only by maintaining a positive attitude and healthy living habits can we achieve good results.
Please note that these suggestions are for reference only. Everyone's physical condition and living habits are different, and the specific diet and exercise plan should be adjusted according to personal circumstances. At the same time, if you have any discomfort in the process of losing weight, it is recommended to consult a doctor or a professional dietitian.