1, accurate measurement. For food and drinks, you can use gadgets such as measuring cups, spoons and teaspoons to control the amount of food.
2. Know how to estimate the portion of food. People can estimate the amount of food by comparing it with the known amount of food. For example, 3 ounces of cooked meat, fish or poultry is equivalent to the size of a playing card.
3. Use tableware to control quantity. Choose smaller plates, bowls and cups from the kitchen utensils and determine how many things they can hold. You may find that the bowl you thought could only hold 8 ounces of soup can actually hold 16 ounces, which means you may have eaten twice as much as planned.
4. Eat only your share. Taking out the food you want to eat instead of home service will help reduce your food intake.
5. Make your own diet bag. Dr. Jennifer believes that his favorite foods, such as spaghetti and rice, are put into prepared food bags to make food bags. In this way, when you are in a bad mood and want to eat, you will immediately think of the food package you prepared.
6. Change the drink to milk. If possible, change the drink in the cup to skim milk to better measure your diet.
7. Carefully measure the oil consumption. Oil is high in calories, even healthy oils, such as olive oil and safflower oil, so don't pour oil directly into the cooking pot or spill it on food.
8. Control the quantity when eating out. Eat half of your meal or share your food with friends. If you eat salad, put the salad dressing on a separate plate. When eating a salad like this, stick some sauce on it with a fork first, and then put it in the salad.
9. Add vegetables. Before eating, drink a cup of low-calorie vegetable soup or add vegetables to the sandwich. These don't have much heat.
10, listen to your hunger. Eat when you are hungry and stop when you feel full, because there is more food to eat at the next dinner, so don't eat too much at once.