1. Whole grain foods and vegetables. Whole grains such as brown rice and oats, green leafy vegetables such as spinach and cabbage, and fruits such as apples and pears are rich in dietary fiber, which usually cannot be completely digested and broken down by the intestines. The body needs to expend extra energy to digest these foods.

2. Black pepper. The piperine in it has a thermogenic effect and can also produce similar functions to capsaicin and break down fat cells.

3. Ginger. The gingerol it contains speeds up metabolism. Eating ginger can also reduce hunger and help lose weight. Drinking ginger tea has the same effect.

4. Garlic. The allicin in it helps enhance the fat-burning and thermogenic effect of brown fat in the body. Garlic cloves can be eaten raw or in marinades and sauces.

5. Mustard. Like other spicy foods, it contains compounds such as capsaicin, which help burn fat and generate heat. When eating food such as salads, pasta and sashimi, you can add some mustard sauce or mustard oil.

6. Green tea. Research shows that the caffeine and polyphenol catechins in green tea help stimulate metabolism and help the body burn calories.