1, nuts are very good, but the fat content is relatively high, although unsaturated fatty acids, but fat is fat, energy is the highest, must control the amount, can be used as extra meals, 10-20g each time

2, fruit is also very good, but there is also a lot of sugar, also want to eat a small amount, as an extra meal, it is best to eat in the morning, eat about 200g each time. And don't just eat fruit to lose weight, beware of malnutrition.

3, weight loss is not only to control the intake of sugar and oil, but also to reduce salt, choose a light diet, too much salt intake, will cause water retention, affect the effect of weight loss, but also easy to cause hypertension, no more than 6g a day.

4. Cut down on sugary drinks or skip them altogether, check the ingredients list before eating, and limit the amount of added sugar to 25 grams per day.

5. It is not only fat meat that gains weight, but also high-carb food such as rice and noodles. If you eat too much, you still need to gain weight.

6, the diet is not all refined processed food, appropriate collocation of coarse grains, not only more comprehensive nutrition, but also lasting satiety, is conducive to weight loss.

7, cooking is also very important, many people are too heavy taste to gain weight, reduce dry stir-fry, frying and other cooking methods, choose stir-fry, cold, stew and other ways.

8. Some foods need to put a lot of sugar in the seasoning, such as sweet and sour sparerb, shredded pork with fish flavor and shredded pork with Beijing sauce. They are not only high in energy, but also easy to cause aging if they take in too much sugar

Choose lean meat when eating meat, fat meat, skin do not eat, viscera can be appropriate to eat, can add minerals.

10, pickled food and processed food to eat less, not only is the flavor heavy, after these prices are also prone to contain carcinogens.

11, food choice as far as possible to choose low GI food, which is conducive to control the violent fluctuation of blood sugar, prevent excessive secretion of insulin. Because excessive secretion of insulin will quickly reduce blood sugar, the body will be hypoglycemic, hungry, want to replenish energy, at the same time, insulin will promote fat synthesis, is not conducive to weight loss.

When you get up in the morning, boil the eggs, wash and just eat, and then heat a milk, nutrition is full, don't skip breakfast, or eat something.

13, want to eat porridge, do not need to eat rice porridge, add whole grains or beans, more comprehensive nutrition, can also prolong the feeling of fullness, such as corn, peas, mung beans

Want to eat noodles can also, but pasta staple food, do not eat a big bowl of noodles a few vegetables, reduce the amount of noodles, increase vegetables, and then add an egg or a little meat, so that collocation is more reasonable.

Want to eat hot pot string such food, be sure to remember the food with clear soup rinse a rinse, eat less oil dish.

16. Don't just look at how your weight has changed. It contains a lot of things like fat, protein, water, bone, inorganic salts and food scraps.

Drink some water before meals, will be very full, conducive to diet control, you can try.

Don't watch TV or play with your mobile phone when you eat. You will unconsciously eat more food.

19, Adjust your meal order, first have a bowl of soup, then eat bulky vegetables, then eat meat, and then eat with the main food, will reduce the overall intake.

Last but not least, dinner is very important. Many people gain weight because they eat too much at dinner. They like to dine together and eat too greasy.

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