Do not reduce the amount of diet, but instead of changing the way to eat ... ... can be said to be the smartest diet. First of all, don’t let your stomach get hungry and eat, ä¸è¦ don’t eat too fast, or don’t like foods that you don’t want to eat. These can be the causes of poor calorie consumption and the fact that foods eaten easily become fat. Also, eating at a certain time every day is more important than you think because you can develop regular consumption. 
(1) Eating regularly
If the dieter eats many times a day, he will feel like he wants to eat for those times, so drawing up a timetable is very helpful to him. Regular meals do not necessarily have to be eaten according to the traditional three-meal time. Instead, they need to find the most suitable timetable according to their actual needs.
è¬ For example, a fixed breakfast at 7 o'clock in the morning, this time included in the schedule. If you feel that it is necessary to have a snack in the evening, fill it into the timetable. Control the number of meals, including the normal three-meal diet, remember to not be too demanding weight loss, let yourself choose a plan that can endure.
éµå¾ª Following a timetable can help dieters not to think about it and concentrate on the implementation of the plan. For example, the plan is to stay up late at 9:00 pm. Even if it is hungry at 8:15, you can consider whether it is really hungry or just want to eat. You can also decide whether or not to tolerate it for a while. After 45 minutes, eat at normal meal times. 
(2) Do not eat out the food on the plate
This guide must also remind dieters to pay attention. Believe that the rules of mothers "eat up the things on the plate" are familiar to everyone. It's a good thing to not waste food, but before you eat up to the sky, think about it.
When you eat the food in the plate, this means that the amount of food you eat is determined by the person who prepared the meal for you. Unless this person has a tacit understanding with you and knows how much energy you need to add, it is not an overdose or a deficiency. It can never be justified. We are accustomed to serving dishes for people and will always add more, that is, you will ingest too much calories. When you are used to eating the food on the plate, you are subject to the food in front of your eyes. Unless you can eat everything in front of you, you will not stop.
Dieters should try to control themselves and change the habit of eating food. Unless they are really hungry, try to leave some dishes on the plate each time they eat, like two peas and a small mouthful of mashed potatoes. and many more. Only in this way can you master the quality and quantity of your meal, and not be subject to food. 
(3) Slowly
Many people are devoured when they eat, and food that has been rushed through can only be touched. This type of eating is greatly reduced by the use of meals and the enjoyment of delicious foods. What's more, eating too fast may make you lose control and eat too much when you are not careful.
Physiological function will automatically signal "satisfaction" when enough time: "Enough! Enough! Can't eat anymore." This process takes about twenty minutes and is quite complex, involving hormones in the stomach and small intestine. Other factors. If you eat fast, you may have taken too much food before the order arrives. Therefore, the physiological internal control function will be derailed.
Therefore, the instructor must inform the dieter to slow down the food intake, so that the body can not be as deterred from the train derailment. Dieters have eaten tens of thousands of meals since they were small, which means that he may have tens of thousands of devoured experiences. It is not easy to get rid of such ingrained habits. The mentors must persuade dieters to have patience and perseverance. Practice the following methods until you get rid of old habits and develop new habits.
There are two ways to slow down eating, just as you remember to brake when you drive, so you can fully enjoy the delicious food.
1Knife, fork and tableware are dropped between the two foods
Every time you take a bite of food, put the fork down, chewing the food in your mouth well and thoroughly, and slowly swallow it, and then fork another mouthful of food. The same is true for soups with spoons. The same is true for foods eaten by hand. Take a pause between the two.
2 Take a break during the meal
During the meal, take a break. The first rest time may only be thirty seconds, but you can slowly extend the time, one minute and two minutes. The last goal is a three-minute pause, which can be used to remember that you had just eaten. Which foods, then calmly decide how much to eat again. This habit can help you eat less. Experimenting with animals, found that animals eat and then eat after being interrupted, and even if it is allowed to eat, its food intake is not at one go.
3 concentrate on eating
Some dieters will do other things at the same time while eating, such as doing something they like, answering the phone, watching TV, reading magazines and so on. There are two disadvantages to this behavior: First, let eating and other activities related, it is inevitable that they will not produce appetite. Second, do not concentrate on tasting food, the body absorbs heat, but it does not produce a "full" feeling.
Many tests showed that some dieters ate half a bag of popcorn, 45 small biscuits, 22 crunchy bars or three-quarter pounds of assorted dried fruits. They only absorbed heat and did not taste the taste of food.
Therefore, the mentors recommend that dieters concentrate on eating, such as looking for television at another time, watching TV, eating, or eating advanced food and then watching TV. Use your time to eat to read books instead of reading at meals. "Eat" should be simplistic, don't connect it with other activities.
If this proposal sounds too different from the meaning of dieters, it means that he has a deep-rooted idea in his mind and involves eating and other activities. The more he hates this approach, the more he needs it.
4 meals more than 6 hours apart
After each meal, you should avoid sitting and resting. It is best to actively engage in various daily activities. After working continuously for 6 hours, you will naturally feel a sense of fasting and hunger. At this time, you will feel that food is delicious and delicious when you eat again. The activities involved are informal. For example, housewives can do housework; students can read or do light exercise; office workers can handle official business or take a relaxing and enjoyable walk. In addition, it should be accompanied by bathing, gymnastics, and rest in order to successfully achieve the goal of weight loss.
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