1. Eat with relatively small utensils to pack food.
2. Staple food is replaced by coarse grains, which account for one-third of the total staple food every day, which not only increases satiety, but also helps you reduce energy intake, promote intestinal peristalsis, and prevent constipation.
3. Adjust the order of eating, you can drink vegetable soup first, the soup is best not to put oil, do not put flour and flour, and finally eat staple foods and meat dishes.
4. Protein can choose lean meat, fish and shrimp, etc., avoid eating fatty meat, chicken skin, etc
5. Do not develop the habit of eating fruits, desserts, nuts immediately after meals, and you can choose to eat between meals.
6. Do not eat too fast, be sure to slow down the speed of eating, chew 15-20 times per bite of rice, and control a meal in 15-20 minutes
7. Eat more green leafy vegetables every day, if you eat vegetables with high starch in the root, starchy foods (potatoes, yams, taro) Your staple food should be reduced.
8. Try not to eat fried and fried food, and choose more steaming, boiling, braising and stewing methods
9. Do not develop the habit of eating snacks while watching TV, especially nuts, creamy sandwich snacks, to prevent unconsciously and excessive
10. Drink more water every day, it is best to choose boiled water or tea, do not drink sugary drinks, insist on exercising for more than 40 minutes a day, and can also increase the amount of exercise according to the situation
11. Fruits should eat low sugar, 2-3 per day, try to choose hard, sour, rich in water fruits.
12. Eat the fruit directly, do not squeeze the juice to drink
13. It is enough to eat seven or eight points of fullness, do not force yourself to eat more leftovers and leftovers when you are full, and do not use your stomach as a garbage can
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14. Do not store too many snacks at home, especially snacks with cream and sandwiches, because unconsciously you will want to eat a little
15. Reduce the amount of cooking oil when cooking, whether you use olive oil, flaxseed oil or peanut oil, lard, their energy is the same, but the types of fatty acids contained in it are different. The common 1 tablespoon of oil at home is 10g, and no more than 3 tablespoons of oil per day.