1. Set a reasonable goal: set a reasonable weight loss goal, and determine the total calorie intake every day according to this goal. Generally speaking, reducing the intake of 500 to 1000 calories per week can gradually reduce weight.
2. Balanced diet: Make sure you have a balanced diet, including vegetables, fruits, whole grains, healthy protein and healthy fat. This can provide the nutrients your body needs and make you feel full.
3. Control the amount of food: Use appropriate plate size and tableware to control the amount of food. Try to avoid excess, especially high-calorie foods.
4. Eat high-fiber food: High-fiber food can help you feel fuller and provide fewer calories. Increase the intake of high-fiber foods such as vegetables, fruits, whole grains and beans.
5. Control snacks and sweets: Reduce the intake of high-sugar and high-fat snacks and sweets. Choose low-sugar and low-fat substitutes, or enjoy these foods in moderation, and pay attention to controlling the intake.
6. Pay attention to drinking water: Adequate water intake helps to control appetite and metabolism.
7. Pay attention to eating habits: pay attention to the speed and environment of eating.