1. protein first. Have you ever noticed that eating protein food makes you feel full? This is not what you imagined. Studies have shown that protein stimulates glucanase to produce a substance that causes satiety. Try adding some chicken meat or tuna meat to your lunch salad-this will curb your appetite at the next big meal. 2. Beware of low-fat traps Defatted or low-fat cookies and cakes may seem like a guilt-free indulgence, but stop and read the label first. Manufacturers often use more sugar (and calories) to keep the taste. In addition, it may be unfair to talk about the color change of fat blindly-there are some beneficial monounsaturated fats, such as olive oil and chestnut oil. These can reduce your appetite, so that you won't eat too much. 3. the calories of the liquid will accumulate quickly when the juice is sealed. A bottle of juice contains the same number of calories as five pieces of fruit. So it is better to eat an orange or grapefruit instead. 4. Moderate indulgence If you starve yourself all day, you are in conflict with an evening meal. So get into the habit of eating a small amount every meal-this will increase your energy and control your appetite. A small meal will reduce the capacity of your stomach and make you feel full faster. What about dessert advice? Here is a simple "three-bite" rule: "Fill dessert with a teaspoon-this is the first bite. Then eat two more. " Taste the taste carefully. Do you feel distracted-and don't want to indulge yourself too much? 5. Looking for H2O You are longing for something. Chocolate? Ice cream? Actually, you're probably just thirsty. Many people mistake thirst for hunger. So you just need to find a bottle of water. Similarly, drink a glass of H2O before dinner to help you feel full. 6. Eat in principle. Most people tend to eat more when they go out to eat. Here is a quick guide to saving calories. In Mexican restaurants, avoid taco salad-it can push you to 1000 calories-and order some chicken or seafood dishes. To an Italian restaurant? Chicken with sauce and pasta such as lasagna are taboo. You can have another sauce or grilled fish. If you want veal, order ribs. Other veal dishes will be high in fat. Seasoning is extra. 7. Step-adjusted running 10 minutes is better than running and walking, right? Wrong. By switching, you will burn more calories. So, run for five minutes and walk for five minutes. 8. think about this by walking: adults walk an average of 3,000 to 5,000 steps a day; At this rate you just keep your weight. But if you increase the number of steps per day to 10000, and you eat too much, you should start to lose weight. Buy a pedometer to wear on your hip; Take the stairs instead of the elevator, and take a walk at lunch time. 9. Confess to your diary and write down everything you eat-including those potato chips. Don't include calories and grams of fat. The point is that once you know what you eat, you can control it and get rid of it. 10. Avoiding stress and anxiety will lead you to snacks. Go out for a walk or try to take a deep breath in yoga to get a calming effect. Similarly, if you wait, anxiety and hunger for food will become less intense. Turn your attention to 10 minutes, and those cookies may fade away in your mind.