Many people have recognized the dangers of obesity and fatty liver and are keen to regain a healthy and vibrant body by controlling their weight. However, many people feel that the first difficult hurdle they have to face is controlling their diet. For many people with obesity and fatty liver, it can be a painful task to reduce their diet. So, are there any effective techniques that allow friends who need to lose weight to achieve the goal of weight loss and still be able to eat well? First of all, we still need to emphasize one point – the purpose of weight loss is to lose weight, gain a healthy body and improve the quality of life by establishing a healthy lifestyle. Therefore, we have to realize that weight loss is a long-term persistent work, which requires us to pay high attention, reasonable arrangement, gradual and precious persistence. Below we recommend some practical diet weight loss tips that we hope will help our friends with obesity and fatty liver. There are several basic principles for a healthy diet – total control, appropriate proportion, regular quantification, and gradual reduction. 1, establish their weight loss goals and plans for health management. With goals, plans and determination, things can ultimately succeed. The weight loss program requires the active participation, support, cooperation and supervision of relatives. 2.Establish good eating habits, eat regularly and quantitatively, try to quit unhealthy eating habits, do not eat snacks or snacks, do not wolf down food, do not overeat, especially do not use diet as a way to relieve emotional stress when you are angry, depressed and other negative emotions. 3, actively control the total amount of diet. To realize that the essence of obesity is excess energy, all sugar, protein, fat are energy, will eventually be converted to fat in the body stored up, but obesity and fatty liver. Therefore, we must have the concept of “total control”. A better practice is that all their meals can be held in a meal bowl, which is not only conducive to the control of the total amount, but also very intuitive to let themselves see how much they eat, for the determination to lose weight is very helpful. 4, family members with the recording of life diary, it is recommended that patients weigh before and after dinner, respectively, family members should actively record and monitor feedback. Weighing before and after meals respectively is helpful for patients to clearly recognize their weight changes. 5, the proportion should be appropriate: there are two meanings in this, one is the proportion of protein, carbohydrates, fat, vitamins, fiber, trace elements should be appropriate, the other is the proportion of food quantity of each meal should be appropriate, breakfast accounted for 30%, Chinese food and dinner accounted for 35%. Eat well in the morning, eat full in the middle, eat less in the evening is a very graphic statement. 6, hungry half an hour after eating, can stimulate the body to convert fat into calories. Many people will have such a feeling, just hungry when you want to eat, hungry for half an hour will be after, it feels as if not so hungry, this is because when people are hungry, the body mobilizes stored fat into calories. Therefore, let yourself feel a little hungry for a while, on the one hand, you can consume some body fat, on the other hand, you can reduce the total amount of diet, good benefits for weight loss. So, after feeling hungry, and then stick around for a while before eating. 7, but, how to eat before really hungry? Well, first drink a bowl of green vegetable soup, eat a few small cabbage, so that the stomach a little something, which can significantly reduce the feeling of hunger, increasing the chances of weight loss success. The family needs to cooperate with the thing is to change the order of serving dishes, first a bowl of vegetable soup (soup to some cabbage, carrots and other vegetarian dishes that can fill the stomach), half an hour before the rest of the dishes. 8, gradually change the structure and proportion of meat and vegetables in the family diet, gradually increase the proportion of vegetables, fruits and vegetables, coarse grains, and reduce meat. Try to consume less old fire soups or particularly fatty soups, and drink more light soups. 9, it is recommended that food cooking methods try to choose steam, boiling, stewing, etc., and reduce frying, stir-frying, deep-frying, etc., because frying, stir-frying, deep-frying will significantly increase the heat of the food, damaging human health. 10, quit smoking and alcohol, avoid fatty foods, and eat less sugary drinks. 11, eat put before a fruit, such as apples, bananas, pears, etc. 12, learn to solve the problem of hunger with low-calorie, bulky food. To try to eat more vegetables, especially when you first start to lose weight and feel hungry, make full use of vegetables and other foods to fill your stomach 13, slow down the pace of eating, learn to chew and swallow will allow you to better appreciate the taste of food. Swallowing will only make you fatter. 14, walk with your family for half an hour after eating, and gradually increase the number of swimming, hiking, dancing, walking and other forms of exercise. Sitting and watching TV immediately after a full meal is a very bad habit, and is an important cause of obesity. Walk with your family for half an hour after a meal, not only can lose weight, help digestion, and can increase the feelings of loved ones, is really a good way to kill all birds with one stone. 15, learn to enjoy food outside of other enjoyment, such as listening to songs, such as watching movies, such as dancing, such as outings. Many people feel that food is the greatest enjoyment, yes, but life in addition to food, there are many other wonderful enjoyment, the key is whether you will find and enjoy. Learning to turn your attention to other entertainment is good for reducing the discomfort caused by weight loss. 16. Gradually reduce the amount of diet and gradually increase the amount of exercise. When your body has gradually adapted to the above methods, then you can gradually reduce the total amount of diet, such as reducing dinner and Chinese food by 10% each, adhere to a week to see if your body can adapt. If you are able to adapt, then you can reduce your diet by another 10%, gradually and gradually, so that your body has an excessive and buffer stage, so that weight loss is more likely to be successful. The same goes for increasing the amount of exercise, first increase by 10% to see if you can adapt, and then increase by 10% after you adapt. Diet and exercise work together to achieve the goal of successful weight loss and to make your body healthier.