For obese people:
First, a reasonable diet. Three meals a day should be accompanied by staple foods, such as meat, poultry, fish, milk and fruit, reduce the calorie supply, eat less sugar and greasy food, control the meal time and do not add snacks. The calorie arrangement is 25% for breakfast, 40% for Chinese food and 30% to 35% for dinner. Eat high-fiber foods, such as vegetables and fruits.
Second, eat as slowly as possible. You can't lose weight by eating a full meal on an empty stomach. Try to eat less sweets, control the intake of total calories, control the intake of fat, control chewing slowly, and avoid gorging.
Third, eat more foods with low calories, less sugar, more vitamins and rich dietary fiber. The staple food is mainly coarse grains, such as oats, buckwheat, bean flour, millet, corn, etc., which are rich in crude fiber, which obviously increases satiety after eating and reduces the intake of other foods, which is conducive to weight loss;
Fourth, eat more fresh vegetables and fruits, such as bitter gourd, onion, wax gourd, carrot, apple, Sydney, celery, cucumber and other foods, which can not only supplement various vitamins, but also lose weight.
The above is my personal answer, I hope I can help you, thank you!