Eating time must be slowed down, each mouthful of rice at least 20 chewing, the stomach to the brain to convey the signal of satiety, at least 20 minutes of time, so that you can receive the signal of fullness in a timely manner, reduces the intake of calories, preventing the body from obesity. Eat breakfast time control in 15 to 20 minutes, lunch and dinner time should be about 30 minutes. Each meal only eat seven minutes full can, do not overeat. In addition to grasp the interval between meals, the interval is too short, the last food has not been digested directly to eat the next meal, which will affect digestion and gastrointestinal tract, the interval of at least 4 to 6 hours.

2, at least 12 different kinds of food every day

Only to achieve a diversified diet can be balanced intake of nutrients, each meal should include vegetables and fruits, eggs, meat and grains potato, etc., every day to eat at least 12 different kinds of food. In addition, when choosing food, similar food should be changed in a short period of time, such as rice and pasta interchangeable, white meat and red meat interchangeable, etc., so as to ensure the diversity of varieties.

3, less dessert after meals

Part of the population used to eat dessert after meals, but the calories are very high, will be additional intake of energy, easy to cause physical obesity. Esophageal appropriate temperature should be about 10 ~ 40 ℃, tolerance of high temperature can not exceed 60 ℃, otherwise it will bring damage to the esophageal mucosa, and even induce esophageal lesions, the ingredients should be reduced to 60 ℃ below before eating.

4, half an hour of rest after meals

Immediately after eating a meal, if you exercise or walk, it will affect the digestion and absorption of food. You need to rest for half an hour after a meal, and then do some small movements, such as walking or doing housework. Eat more foods that contain more water and dietary fiber, such as fruits and vegetables and whole grains, which can fill people's stomachs and take up more space in the appetite. Try not to eat a lot of low-fiber dry food, and do a good job with meat and vegetables and coarse and fine.