Pay attention to a balanced diet and a variety of diets. You can eat some foods with rich nutrition, strong satiety and relatively low calories, such as high-protein and low-fat foods, high-quality carbohydrates and foods rich in dietary fiber, which will help you lose weight. However, diet adjustment alone can't completely achieve the effect of losing weight. It is also necessary to combine diet control with moderate exercise to make the calories consumed more than the calories consumed every day and create a calorie difference to achieve the purpose of losing weight.

1, high-protein and low-fat foods: high-protein and low-fat foods such as tofu, egg white, peeled chicken breast, shrimp meat, fish meat, skim milk powder, etc., if eaten in moderation, can prevent the muscle content from decreasing and reduce the fat intake;

2, high-quality carbohydrates: oats, brown rice, purple potatoes, sweet potatoes, konjac, corn and other high-quality carbohydrates can be eaten as a staple food in moderation, which can provide energy and essential amino acids needed by the body, while helping to reduce fat accumulation;

3, rich in dietary fiber: spinach, celery, asparagus, pears, apples, bananas, broccoli, cucumbers and other foods are rich in dietary fiber, which not only has a strong satiety, but also promotes intestinal peristalsis and promotes defecation.

In the process of losing weight, pay attention to eat less and eat more meals, don't overeat, eat less foods high in oil, fat and sugar, reasonably match three meals a day, control the total calorie intake every day, and be careful not to go on a diet to avoid eating too little and affecting your health. Sticking to exercise and healthy diet at ordinary times can not only achieve the goal of losing weight, but also help improve the body's resistance and keep healthy.