Studies show that 90% of obesity is due to eating too well and eating too much at dinner. For office workers, busy work during the day, breakfast and lunch are casually perfunctory, only in the evening there is sufficient time to prepare dinner. Therefore, many people’s dinner is often much richer than breakfast and lunch. Keeping such eating habits for a long time will lead to excessive calorie intake at dinner, while people are less active in the evening, the calorie intake can not be consumed will be hoarded and converted into fat, making people fat. So it’s not an exaggeration to say that dinner determines your weight. Since dinner determines weight, then how to eat dinner to avoid obesity? 1, eat as little as possible The saying “breakfast eat like an emperor, lunch eat like a commoner, dinner eat like a beggar”, this is not without reason. Nutritionists recommend that the three meals a day should be in accordance with the ratio of 3:4:3 or 4:4:2 to intake calories. 2, try to eat early at night, people are less active, the body metabolism becomes “lazy up”, dinner intake of calories need a longer time to consume. Therefore, we need to bring forward the dinner time, try to eat dinner before 7:00. After dinner, do not rush to shower or lie down to rest, should first stand for a while. 3, mainly light Dinner should be less salt, less oil, less sugar, as little meat as possible, mainly vegetarian, eat more dietary fiber-rich vegetables, fruits and coarse grains. 4, adjust the order of meals A few sips of soup before the meal, the mouth, esophagus lubrication, can prevent dry hard food to stimulate the digestive tract mucosa, conducive to food dilution and stirring, to promote digestion and absorption. And most of the soup is water, a few sips of soup before the meal can reduce hunger, reduce appetite. Then eat dietary fiber-rich vegetables, and then eat some meat and staple foods. 5, chew and swallow slowly The stomach saturated brain full is two different things. When your brain feels full, you will really want to stop eating. Generally speaking, after 20 minutes of starting to eat, the brain can sense the feeling of fullness, which sends the message of fullness, allowing people to stop eating. If you eat too fast, before the brain senses full, you have already consumed a lot of calories, how not to gain weight? Therefore, if you want to lose weight, it is recommended to chew a bite of rice more than 22 times.