1. Eat plenty of raw food because such food is rich in fiber and improves intestinal and digestive function.

2. Avoid carbonated drinks because drinks with CO2 cause bloating and are often excessively sweetened.

3. Avoid fried food because it is high in calories, contains substances that unnecessarily burden digestion, and can even be dangerous.

4. Avoid ready-made spices because most of them contain too much salt, which retains water in the body and causes joint swelling.

5. Always eat from shallow plates so you can better control your appetite (even better, eat an apple or pear 20 minutes before a meal - if you want to get rid of excess weight, you should never be hungry).

6. Physical activity is key to a lean figure, but don't overdo it. Just half an hour of a relaxing walk is enough. Too much exercise can cause physical stress, which is as harmful as psychological stress.

7. Enjoy foods that speed up digestion, including lots of green tea, ginger, red pepper... But remember, good digestion is not possible without enough water, and every liter of fluid consumed means 200 fewer calories.

8. Posture is the next key to success. Don't let your abdominal muscles become loose, so strengthen them diligently every day.

9. Have 6 meals every day, each lasting half an hour. They don't have to be large meals, just the feeling that your brain thinks it has enough food. In most cases, we feel hungry because our brains convince us, not our stomachs.

10. Drink plenty of water to regulate digestion, cleanse the body, moisten the intestines, and reduce appetite.

11. Avoid sugar, desserts, cookies, candies... If you feel you need sugar, opt for a citrus fruit (orange, mandarin, grapefruit juice) instead.

12. Choose fats carefully because fats in margarine, as well as in meat and meat products, can be harmful. And they can also make you gain weight.

13. One serving of carbohydrates per day is enough to satisfy your need for them. For example, if you had potatoes today, avoid eating pasta or rice, and also avoid bread in the same meal.

14. Read labels before buying to avoid harmful substances that poison the body. In addition, processed food is often more expensive than fresh food.

15. Weigh yourself once a week. If you weigh yourself more often, you unnecessarily create fear in your subconscious. It's hard to deceive the brain.