1. control your food intake: reduce your food intake per meal appropriately to reduce your total energy intake.
2 Increase the intake of protein: protein is more likely to feel full than carbohydrates and fats, which can reduce hunger and appetite and help to increase muscle mass.
3. Reduce the intake of high-calorie and high-fat foods: eat less high-calorie foods such as fried foods, sweets, biscuits and desserts, and reduce the intake of fat.
4. Increase the intake of vegetables and fruits: Vegetables and fruits are rich in cellulose, vitamins and minerals, which can increase satiety, reduce calorie intake and provide nutrients needed by the body.
5. Increase water intake: Drinking enough water can help the body metabolize waste and toxins, and also help to control appetite and reduce hunger.
6. Control carbohydrate intake: Excessive carbohydrates will be converted into fat storage, so it is necessary to control intake and choose low GI foods such as coarse grains and whole wheat bread.
7. Regular diet: Regular diet helps to maintain metabolic rate and control appetite and hunger.
8. Eat more low-calorie foods: low-calorie and high-protein foods such as eggs, fish, tofu and yogurt can help reduce calories and increase satiety.