早餐吃得好，午餐吃得饱，晚餐吃得少。2.以粗糙食物代替主食类，如糙米、

早餐吃得好，午餐吃得饱，晚餐吃得少。2.以粗糙食物代替主食类，如糙米、全麦制品。3.口味要尽量清淡，少加盐、酱油或蕃茄酱等调味料。4.先喝一碗汤或一杯开水，然后从喜欢吃的食物开始夹起。5.选择较费事的食物，如吃带骨的鸡肉比鸡丁好。6.食物至少咀嚼10—20次才吞咽。7.吃到八分饱后绝不勉强再吃。8.吃过东西后，马上刷牙或漱口，多吃苹果，多喝水。9.尽量避免吃零食，尤其是边看电视边吃零食。10.感到肚子饿时，先吃点小东西会比强忍肌饿来得好。

Good breakfast, full lunch and little dinner. 2. Replace staple foods with coarse foods, such as brown rice and whole wheat products. 3. The taste should be as light as possible, with less seasonings such as salt, soy sauce or ketchup. 4. First drink a bowl of soup or a cup of boiling water, and then pick up the food you like. It's better to take chicken than chicken. 6. Chew the food at least 10-20 times before swallowing. 7. Never force yourself to eat when you are eight full. 8. After eating, brush your teeth or rinse your mouth immediately, eat more apples and drink more water. 9. Try to avoid eating snacks, especially while watching TV. 10. When you feel hungry, it's better to eat something first than to be hungry.

Have a good breakfast, a full lunch and a light dinner. 2. Replace staple foods with coarse foods, such as brown rice and whole wheat products. 3. Try to be as light as possible, and add less seasonings such as salt, soy sauce or tomato sauce. 4. Drink a bowl of soup or a cup of boiled water first, and then pick it up from the favorite food. 5. Choose more troublesome foods, such as chicken with bone is better than chicken. 6. Chew food at least 10-20 times before swallowing. 7. Never force yourself to eat again when you are eight minutes full. 8. Brush your teeth or gargle immediately after eating, eat more apples and drink more water. 9. Try to avoid eating snacks, especially while watching TV. 10. When you feel hungry, it's better to eat something first than to fight back your hunger.