Foods with high moisture content include soup (80%-95% moisture), fruits and vegetables (80%-95%) and hot cereals (85%). Moisture increases the weight and quantity of food, but it does not increase calories.

Step 2 bask in the sun

Sunlight can prevent the precipitation of serotonin in the blood, which is a brain chemical that can stimulate emotions, and it is also partly responsible for expressing the feeling of "fullness". Even if bathing is under strong artificial light, especially in the morning, it will have the same effect. Therefore, more close contact with the sun can help you resist the desire for food and the urge to overeat.

3. Increase the intake ratio of protein.

Generally speaking, 15% of the calories in daily diet should come from protein. According to a study by the University of Washington, if you increase this ratio to 30%, you can reduce the total calories you consume every day by 440 calories-almost 1 pound every week, and you won't feel hungry. Because high protein's diet can subtly fool the brain, making it think that you are eating more than you actually are, thus sending out a signal of fullness.

When choosing foods rich in protein, we should also pay attention to distinguish between "fat" and "thin" in protein, and don't choose meat and milk products with high fat content and easy to block arteries. At breakfast, you can make cereal with skim milk and add some nuts on it. You can also make an omelet from a whole egg or the egg whites of three eggs. Eat plenty of beans, fish and skinless chicken breast.

4. Do it yourself and eat healthily

There is no shortage of information about healthy recipes and diet. You can find your favorite low-calorie and low-fat dishes in health magazines, diet magazines, books that teach cooking and all-inclusive internet information. You can arrange breakfast, lunch, dinner, afternoon tea and snacks in a colorful and healthy way. Therefore, get rid of your unhealthy and fattening junk food inventory. Dieting is not always difficult, and you can always have fun.

Step 5 Seek the help of a professional coach

Winter is always a season that people lack willpower to lose weight. If you also feel that your will is insufficient and you can't stick to it, don't try to "rent" a professional fitness instructor or get an expensive gym VIP card. It would be a waste not to spend money, which is also an incentive to keep exercising. Or you can be braver. Going out and taking a walk can make you energetic.