Eat smaller meals more often. Do not go on a hunger strike or skip breakfast under any circumstances. Eat three meals a day regularly. If possible, you can also try to change the three meals to five meals while keeping the total amount unchanged, that is, eat less.

Eat multiple meals, but avoid late-night snacks at the end, because digestion will be slower at night and it is easy to gain weight.

Eat more fruits and vegetables. Try to choose different types of fruits and vegetables, and pay attention to a balanced diet.

If conditions do not allow you to eat fresh fruits, you can also eat some fruit products, but remember not to choose ones with too much sugar.

If you only make a fruit and vegetable salad, pay attention to the amount of salad dressing, because the fruits and vegetables themselves are not high in calories, but most salad dressings have shocking calories, and a small spoonful will scare you.

Supplement more protein Protein has a strong thermogenic effect of food, which can effectively prevent muscle loss during weight loss and make you feel fuller more obviously.

Under normal circumstances, it is easy to cause muscle loss during weight loss, but if you pay attention to supplementing protein, you can try to avoid this situation.

The main sources of protein include lean meat, chicken breast, fish and shrimp, beans, milk, egg white, protein powder supplements, etc.

Replacing Staple Foods During the weight loss period, you can consider replacing some refined staple foods such as rice and noodles with whole grains. Because the lower blood sugar load of whole grains can make you feel fuller for a longer time and avoid large fluctuations in blood sugar. You can try

Try quinoa, oatmeal, sweet potatoes, corn and more.

Eat less snacks. Remember to refuse carbonated drinks and eat less (preferably no) snacks, because these snacks are usually small in size and high in calories, especially if they contain a lot of fat, which is detrimental to weight loss and health.

Spinach, seaweed, kelp, bean sprouts, Chinese cabbage, eggs, fish, shrimp, crab, yogurt, milk, etc. are all common weight loss foods. However, it should be noted that it is beneficial to lose weight if these foods are used to replace high-calorie foods.

, these healthy foods can also make you gain weight if you overeat them.