Make a meal plan: When you try to change your eating habits and eat healthier, it may be helpful to plan your diet.

measure your part: when measuring and monitoring the part size, you will naturally reduce some calories, which can help you lose weight.

balanced diet: a balanced diet means that you are consuming every nutrient your body needs.

Indulge in moderation: Losing weight naturally means never banning certain foods or avoiding eating them together. Add your favorite food in moderation. This may be once a week, twice a week or several times a month.

drink water: staying hydrated has many benefits in losing weight. Besides, staying hydrated is good for your health. Drinking the recommended 8 -13 glasses a day can reduce your weight and may make you energetic.

Running and swimming: It is necessary to lose weight. Both are good exercises to keep the body strong and healthy.

Another important way

1. Choose liquid calories wisely: water, soda, citrus, skim or low-fat milk or a small portion of 1% fruit juice to satisfy your thirst. If you tend to drink one or two glasses of wine or cocktails in most cases, it may be very big to limit drinking until the weekend

2. Eat more agricultural products: The US government's 25 Dietary Guide recommends that adults consume 7-13 cups of agricultural products every day. Ward said it's not really that difficult: "Put a lot of fruits and vegetables in the kitchen, and every meal and snack includes several servings," she said. "Your diet will be rich in vitamins, minerals, phytonutrients and fiber. If you supplement super-nutritious products, you will not be able to buy biscuit cans."

3. Close the kitchen at night: Set a time for you to stop eating, so that you won't succumb to late-night food or snacks while watching TV. "if you want to eat something sweet after dinner, you can have a cup of tea, suck a hard candy or enjoy a small bowl of light ice cream or frozen yogurt, and then brush your teeth, so you are less likely to eat or drink anything."

4. Choose grains: replacing refined grains such as white bread, cakes and pretzels with whole grains can add much-needed fiber, and the fiber filling speed is faster, so you are more likely to eat moderate grains. Choose whole wheat bread and pasta, brown rice, cereal, popcorn and graham crackers.

5? Control the environment: Another simple strategy to reduce calories is to control the environment-everything from preparing a lot of healthy food for the kitchen to choosing the right restaurant. This means staying away from all the restaurants where you can eat, so as to avoid temptation.

6.Trim: If you only do other things, but reduce your food proportion by 1%-2%, you will lose weight. Whether in a restaurant or at home, most of the portions are beyond your needs. Pull out the measuring cup to master the amount you usually use, and then thin it

7. Every meal and snack contains protein: adding a source of lean meat or low-fat protein to every meal and snack will help you keep full, so you are less likely to overeat. Try low-fat yogurt, a little nuts, peanut butter, eggs, beans or lean meat. Experts also advise you to eat less meals and snacks to keep your blood sugar level stable and avoid excessive indulgence.

8. Switch to lighter alternatives: Try to use low-fat versions of salad dressings, mayonnaise, dairy products and other products. Magee said: "If you use low-fat and light-weight products, you can easily reduce calories. If the product is mixed with other ingredients, no one will notice."