Food is not excessive, mainly refers to the daily intake of a variety of food to provide energy, not more and not less than the energy required by the body. Different foods provide different energy, such as vegetables are low-energy food, oil, animal meat and high-fat food is higher energy. So to not eat too much, you need to mix food wisely to maintain both the energy balance and the nutrient balance. The following tips can help you do not eat too much, to establish good habits: 1, regular and quantitative meals: can avoid excessive hunger caused by the satiety center response is sluggish, overeating. Eating should be chewed slowly to avoid eating too fast, unintentional over-eating. For irregular working hours and affect the regular meals, you can carry small snacks, such as beef jerky, dried bean curd, patanas and other low-fat, high-protein foods, to take time to eat some meals to reduce hunger, to avoid the next meal because too hungry to gobble up. 2, meal system: whether at home or dining out, are advocating meal system, according to individual physiological conditions and physical activity, standardized meal preparation and quantitative distribution. In daily life, people are accustomed to eat together, and many people share a table with many kinds of dishes, in which people with good appetite and fast eating are naturally prone to over-eating. When dining at home, after the meal is ready, fill up the food in order according to the compartment of the plate, and then bring it to the table to enjoy the meal that meets your taste and body needs. When dining out, also try to choose a standardized set menu; or at a dinner party, each dish will clip the appropriate amount to their own plate, and then just take into account their own plate, orderly meal, naturally not easy to eat too much. 3, eat one or two bites less per meal: weight gain or loss, not because of a short time a mouthful or two of rice and a big change, but over time, from quantitative to qualitative changes, can affect the weight gain or loss. If you eat one or two bites less per meal, it is important to prevent overweight and obesity caused by excessive energy intake. Sometimes, people who are prone to gain weight, once you see the food you love, all the knowledge and reasoning, all thrown to the clouds, simply can not control their own Mongolian eat fast, until after eating a get up, patting the bulging belly, and found to eat too much. We will change all the tableware at home to small sizes, to small pots and pans, small plates and bowls, and do not put the pots on the edge of the table to add food and rice, put some far away, such as eating in the living room, pots in the kitchen, pots and pans of rice, do not all empty at once. In this way, people will get up many times to add food, seemingly time-consuming and laborious, but invariably, give the satiety center enough response time, than the previous way of eating children “ahead” eat full, naturally, really do a bite or two less. 4, reduce the intake of high-energy foods: learn to look at the food label “Nutrition Facts”, to understand the energy value of food, choose less high-fat, high-sugar high-energy foods. People buy prepackaged food, generally look at the front of the pattern and information, may also look at the back of the production date and ingredients list, but rarely will pay attention to the “nutrition label ingredients table”, that is, the small table containing information on energy, protein, fat, carbohydrates and sodium. Some foods are positively advertised as nutritious and healthy, but a look at the “nutrition label ingredient list” reveals a lot of foul play. For example, some lactobacillus drinks, often on the front of the package contains tens of billions of probiotics, zero fat, etc., but a look at the back of the “nutrition label ingredients”, you will find that its sugar content, than Coke, Sprite, etc. is also higher than a large! There are also certain cookies under the banner of “high fiber, coarse grains”, so that people’s brains to supplement the effectiveness of weight loss, fat reduction, etc., but a look at the “nutrition label ingredients”, you will find that the fat content is very high! People enjoy these high-fiber cookies at the same time, thought to be very healthy, but I do not know, only to increase the fat content, the use of fat lubrication, in order to reduce the cookie dietary fiber brought about by the “rough” “mouth” and other discomfort. You can buy an authoritative science book – “1 minute to read the nutrition label” (National Center for Food Safety Risk Assessment), to learn more about this knowledge.