10 tips to reduce overweight

1. Fry or sauté foods in a non-stick cook wear with low-calorie fat.

2. Baking or boiling is recommended instead of frying.

3. Eat high-fiber foods.

4. Use sugar substitutes while sweetening foods and beverages.
   

5. Opt for light menus in restaurants, or purchase low-calorie or reduced-fat products at the grocery store.
   

6. Never skip meals. Eat three to six times a day in smaller portions to avoid getting hungry.
   

7. Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.
   

8. Eat and chew slowly. Stop eating before you feel full. (It takes 20 minutes for the stomach to tell the brain that it is full!)
   

9. Weigh yourself on a regular schedule, but don’t become a slave to your scale.

10. Reward yourself with pleasures other than food--buy some new clothes, get a different hair style, see a movie, visit a friend, etc.