1, change the order of the main meal: you can first drink a bowl of hot soup (to remove the floating oil), then eat vegetables, and finally eat rice and meat in small bites, and eat only the lean part of meat or peel it before eating.
2, three meals a day, to achieve the principle of “eat well for breakfast, eat well for lunch, eat less for dinner”. Because if you are hungry for a main meal, you will eat more and more at the next meal.
3, try to drink less, because one gram of alcohol contains seven calories, and at the same time with other dishes, will lead to excessive calorie intake.
4, eat less snacks, do not leave snacks at home, when bored can chew more sugar-free gum. If there is a clear sense of muscle hunger, you can eat the right amount of fruit, high-fiber soda crackers, boiled vegetables, etc.
5, eat slowly and chew, do not gobble. Chew each bite of food as many times as possible before swallowing, in order to extend the meal interval (20 to 30 minutes), so that you can eat enough and not eat too much.
6. Change the way of cooking: use more steaming, boiling, stewing, baking or cold cooking, and less frying, stir-frying, sugar and vinegar, honey sauce, hooking and so on. Try to choose less fast meat such as steak, pork chops, and use shredded meat type of semi-vegetarian dishes instead.
7, drinks to drink plain water, should drink more than 2,000 cc of water daily to promote metabolism and defecation, and slow down the feeling of muscle hunger. Drink less sugary drinks such as fruit sticks or sodas, and try not to add sugar or use sugar substitutes when drinking coffee or black tea, and use low-fat or nonfat milk formulas instead.
8, animal offal and pills dumplings, lion’s head, ham, sausage, jerky and other processed meat products because of the high fat content, so should eat less. You can eat more fish or skinless chicken.
9、Appropriate supplementation of vitamins to maintain normal physiological functions and immune resistance.
10、Appropriate handling of emotions, Yali, can be used to exercise or chat to relieve, not to eat and drink to vent, or once fat, but worse mood.
11、Weigh yourself once a day after waking up and before going to bed to remind yourself that you are losing weight, and to observe the impact of your daily diet on your weight.
12, eat less high-calorie Chinese snacks, such as congee, fried dough, rice, meat dumplings, fried buns, pot stickers, noodles, sweet and spicy, etc.. When eating hot pot, high-calorie sauces such as salsa, peanut butter, sesame sauce should be used sparingly.
13, eat less high-calorie Western-style meals, such as pineapple bread, sourdough bread, cake, fries, pizza, fried chicken, burgers, milkshakes, ice cream, potato chips, popcorn, doughnuts, etc. When eating salads, it is advisable to use less salad dressing, you can use vinegar or lemon juice dressing instead.
14, three hours before bed no longer eat, because at this time the body’s metabolism is poor, eat into the calories are most likely to form fat accumulation. Try to avoid staying up late, so as not to be hungry and have to eat late night.
15, cooking vegetables can be more cucumber, winter melon, bitter melon, vegetable head, carrot, cabbage, bamboo shoots, bean sprouts, tomatoes, black fungus, cabbage, konnyaku, wolfberry, pepper, garlic, onion, kelp, mushrooms.
16, eat less nuts with high fat content, such as peanuts, cashews, melon seeds, walnuts, fava beans, almond nuts, pistachios.
