1. Food types should be diverse

Food types should be diverse, mainly grains, eat more vegetables, fruits, potatoes, beans and soy products, and eat an appropriate amount of fish , lean meat, poultry, eggs, and eat less fatty meat and heavy oil foods.

2. Coarse grains as staple food

Use coarse grains as staple food, such as brown rice, oats, whole wheat products, etc., so that you can not only eat more nutrients, but also get more nutrients from coarse grains. Fiber can also prevent constipation, colorectal cancer, cardiovascular disease, etc., and has many benefits for weight loss.

3. Stay away from salad dressing and ketchup

Many people like to eat fruit and vegetable salads or boiled vegetables during weight loss. Although light foods such as fruit and vegetable salads and boiled vegetables are helpful for weight loss, However, if you add thick salad dressing, minced meat, soy sauce and other seasonings, the weight loss effect will be completely lost, so stay away from salad dressing, ketchup and other seasonings. If the taste is too strong, you can choose natural spices such as onions, ginger, garlic, and pepper for seasoning, which can not only make the food taste more vivid, but also help lose weight.

4. Avoid eating snacks

You should try to avoid eating snacks on a daily basis, especially eating snacks while watching TV, because this will make people eat a surprising amount of calories unknowingly. food.

5. Don’t hold back when you are hungry

Don’t hold back when you feel hungry. Eat some snacks first, such as tomatoes, skimmed milk, boiled eggs, etc. to avoid hunger. Eat and drink frequently, as one large meal is more likely to make you fat than 3-4 small meals. This is because if you eat more, the secretion of digestive juices will increase, and it is easier to accumulate fat after food is digested and absorbed.

6. Drink soup before meals

Drink a bowl of soup or a glass of boiled water before eating. When eating, start with your favorite foods. Because drinking soup after a meal is easy to overeat, and it will dilute gastric juice and affect digestion. Drinking soup before a meal can also increase the feeling of fullness. If you save your favorite food for the last time, you may quietly increase your food intake and affect your digestion. Weight loss effect.

7. Chew slowly

When eating food, you should chew it slowly (at least 10-20 times per mouth), which can lengthen the meal time (one meal takes at least More than 20 minutes), which can not only produce a feeling of satiety early, but also reduce the burden on the gastrointestinal tract.

8. Eat until you are eight times full

For people who want to lose weight, they must not eat too much, and "eight times full" is a more convenient and effective method than counting calories. .