Lose fat and get thinner: Eat a good breakfast, eat the right order, and avoid junk food.

4. Losing fat will make you thinner.

Pre-class preparation**:

How to burn fat with breakfast?

What is the correct order of eating?

How to lose fat during regular meals?

Everyone knows that obesity occurs because fat is stored in the body. When it comes to losing fat, many people's most direct thought is to lose it through exercise. But is there a way to burn fat while eating? We need to eat three meals a day; otherwise, we'll feel hungry. If we could burn fat while eating, we'd be dieting at least three times a day!

Actually, as long as we pay attention to our diet and have good eating habits, we can lose fat through these three meals!

Eating a good breakfast can help you lose fat.

Due to the fast pace of modern life, many people treat breakfast casually, or even skip it altogether. Everyone knows that breakfast provides one-third of our daily nutritional needs, and many nutrition experts urge us to "eat a good breakfast!" What changes will a good breakfast bring to our day? "Eating some high-fat foods at breakfast can promote metabolism and help break down fat throughout the day. Eating breakfast correctly can not only maintain a beautiful figure but also help you lose body fat," says an article published by American scholars in the March 30, 2010 issue of the *International Journal of Obesity*.

At this point, many people might wonder, wouldn't eating too much oily food for breakfast make it easier to gain weight? In China, the custom is to eat porridge and vegetarian dishes for breakfast. Isn't a light and simple breakfast better? Actually, if we eat a moderate amount of meat for breakfast, it can help maintain our energy levels. Moreover, if we have high-fat meats like ham, sausage, and fried eggs for breakfast every day, in addition to ensuring the necessary energy for the day, it will also reduce cravings for lunch and dinner. It can also start the digestion and metabolism of fat from the morning, which helps with the overall digestion of food throughout the day.

However, it's important to note that you shouldn't overindulge in meat for breakfast, and try to avoid fatty meats. If you choose high-fat foods for breakfast, try to choose low-calorie foods for lunch and dinner to maintain overall energy balance and achieve weight loss.

Eating correctly eliminates fat.

You may have heard that drinking soup before meals can help with weight loss because it increases your feeling of fullness, making you less likely to eat as much food.

Did you know that eating in the correct order can reduce calorie intake and make weight loss twice as effective?

The order of eating is: soup, vegetables, white rice, fish, and meat.

Why eat like this? The secret is to eat foods with higher water content and lower calories first. Soups contain the most water, followed by vegetables, white rice, fish, and meat. Foods with high water content are absorbed more quickly by the body, making us feel full more easily. Drinking soup and eating vegetables alone can reduce our intake of white rice. Then, eating fish and meat, which contain protein and fat, not only increases our body's ability to feel full but also effectively reduces the frequency of snacking, thus reducing the accumulation of fat in the body.

Lose fat during regular meals

By adhering to the correct order of eating during lunch and dinner, you can lose weight immediately if you can stick to it for just 3 months. If you're preparing for a busy afternoon at work, you can eat a slightly larger amount of high-fat foods at lunch. However, dinner must be strictly fat-free. High-fat doesn't refer to large amounts of meat and fish, but rather to other foods hidden in your diet.

The following foods are all high in fat and calories and are also junk food, so they should not be eaten in large quantities.

The following are the ten most junk foods listed by the World Health Organization:

▲Fried food

Fried foods are popular because of their good taste and texture. However, they are high in calories, fat, and oxidized substances, and frequent consumption can easily lead to obesity, hyperlipidemia, and coronary heart disease. Furthermore, the frying process often produces a large number of carcinogens.

▲Pickled foods

Pickling food requires the addition of large amounts of salt. These foods typically contain excessive levels of sodium, which can burden the kidneys and increase the risk of high blood pressure. Furthermore, the pickling process can produce large amounts of nitrosamines, a carcinogen, increasing the risk of nasopharyngeal carcinoma and other malignant tumors.

▲ Fatty meat and animal offal

Fatty meats and organ meats contain large amounts of saturated fat and cholesterol, which are two of the most important dietary factors leading to heart disease.

▲Canned food

Canned goods, whether fruit or meat, suffer significant loss of nutrients, especially vitamins. Furthermore, the proteins in canned products often denature, greatly reducing their digestibility and absorption, thus drastically diminishing their nutritional value. Additionally, many canned fruits contain high levels of sugar, which can easily lead to obesity.

▲Barbecue foods

Barbecued foods destroy vitamins and amino acids, and denature proteins. They also contain the potent carcinogen benzopyrene and are prone to parasitic infections.

▲Processed meat products (such as ham sausages)

Processed meats contain a certain amount of the carcinogen nitrite. In addition, they also contain added preservatives, colorants, and color retention agents, which can increase the burden on the human liver.

▲Instant noodles

Instant noodles are a type of food that is high in salt and fat, and low in vitamins and minerals. Instant noodles can raise blood pressure and have a significant negative impact on the cardiovascular system. Furthermore, instant noodles contain preservatives and flavorings, which may have potential adverse effects on the liver and other organs.

▲Creamy products

Cream products are high in fat and sugar. Frequent consumption can lead to weight gain and even elevated blood sugar and blood lipids.

▲Dried fruit, preserved plums, and candied fruit

Dried fruit, preserved plums, and candied fruits all contain the carcinogen nitrite and additives such as flavorings that can damage the liver; at the same time, they are high in salt, which may lead to high blood pressure and increase the burden on the kidneys.

▲Frozen desserts

This includes ice cream and popsicles. These foods contain high levels of cream, which can easily lead to obesity; they also contain high levels of sugar, which can reduce appetite; and they may irritate the gastrointestinal tract due to their low temperature.

Weight Loss Second Lesson: Let Food Help You Lose Weight

Sugar-free soda can boost metabolism, making it a healthy drink for those who want to lose weight.