1. The types of food should be diverse. The types of food should be diversified. Mainly cereals. Eat more vegetables, fruits, potatoes, beans and soy products. Eat an appropriate amount of fish, lean meat, poultry and eggs, and eat less fatty meat and heavy oil.

food.

2. Coarse grains as staple food Use coarse grains as staple food, such as brown rice, oats, whole wheat products, etc. Not only can you eat more nutrients, but the dietary fiber in coarse grains can also prevent constipation, colorectal cancer, cardiovascular disease, etc.

It also has many benefits for weight loss.

3. Stay away from salad dressing and ketchup. Many people like to eat fruit and vegetable salads or boiled vegetables during weight loss. Although light foods such as fruit and vegetable salads and boiled vegetables are helpful for weight loss, if they are topped with thick salad dressing, minced meat, soy sauce

If you wait for seasonings, you will completely lose the weight loss effect, so stay away from salad dressings, ketchup and other seasonings.

If the taste is too strong, you can choose natural spices such as onions, ginger, garlic, and pepper for seasoning, which can not only make the food taste more vivid, but also help lose weight.

4. Avoid eating snacks. You should try to avoid eating snacks on a daily basis, especially eating snacks while watching TV, because this will make people eat food with surprising calories without realizing it.

5. Don’t hold back when you’re hungry. Don’t hold back when you feel hungry. Eat some snacks first, such as tomatoes, skimmed milk, hard-boiled eggs, etc. to avoid overeating when you’re extremely hungry, because a big meal is better than 3

-4 small meals are more likely to make people gain weight.

This is because if you eat more, the secretion of digestive juices will increase, and it is easier to accumulate fat after food is digested and absorbed.

6. Drink soup before meals. Drink a bowl of soup or a glass of boiled water before meals. When eating, start with your favorite foods.

Because drinking soup after a meal is easy to overeat, and it will dilute gastric juice and affect digestion. Drinking soup before a meal can also increase the feeling of fullness. If you save your favorite food for the last time, you may quietly increase your food intake and affect your digestion.

Weight loss effect.

7. Chew slowly When eating food, you should chew it slowly (chew each mouthful at least 10-20 times). This can extend the meal time (a meal takes at least 20 minutes), which can not only produce a feeling of fullness early, but also

It can also reduce the burden on the stomach and intestines.

8. Eat until you are 80% full. People who are trying to lose weight must not eat too much, and "eighty% full" is a more convenient and effective method than counting calories.