People who control their weight have a lower risk of health problems as they age. Maintaining a healthy weight helps prevent chronic conditions like heart disease and high blood pressure.

A diet of vegetables, fruits, whole grains, low-fat dairy and healthy fats (like olive oil and nuts) can help people manage their weight. People should also clear their kitchen of foods that are high in salt, sugar and fat.

Portion control

Portion control is a strategy that can help people maintain a healthy weight and avoid excessive overeating. It involves planning and selecting a specific amount of food for each meal. It can be effective for people of all ages, and it can be implemented in a variety of ways. People can learn more about portion control by speaking with a healthcare professional.

Using smaller plates and bowls can help reduce overeating, as can reading the nutrition facts on food labels. It can also be helpful to pre-portion foods, especially high-calorie, low-nutrient foods like chips and sweets. Drinking water before meals can also help people feel full, reducing overeating, as thirst is often mistaken for hunger. Portion control is most successful when combined with other healthy lifestyle habits, including physical activity, adequate sleep, and stress management.

Healthy fats

Healthy fats can help reduce blood cholesterol levels, lower blood pressure, manage insulin and support gut health. However, many people are still confused about what constitutes healthy fats, and do not understand the difference between saturated and unsaturated fats.

Replace unhealthy fats with healthy fats such as avocado, nuts and seeds and oily fish like salmon and sardines. Also choose reduced fat dairy products, and cook with olive, canola, or sunflower oils.

Keep in mind that all fats are high in calories, so use them sparingly. One gram of fat provides nine calories. Having too many unhealthy fats can increase your risk of heart disease. Limit margarine, butter, whole milk and full fat cheeses, as well as fatty cuts of meat and fried foods.

Eat mindfully

Using mindfulness can help you develop a healthy relationship with food and lose weight. It also may reduce disordered eating patterns such as binge-eating and overeating triggered by stress.

Mindful eating can help you tune into your physical hunger cues and stop when you are satisfied. It can also help you distinguish emotional from physical hunger.

In contrast to diet culture, which promotes unattainable food rules, mindful eating champions self-compassion and food enjoyment. It also condones meal flexibility to allow for life’s inevitable challenges, such as eating in your car on the way to a meeting or grabbing fast food while running errands. It can be difficult to practice mindfully at first, but with patience and compassion you will learn new skills and modify problematic eating behaviors.

Reduce stress

Stress can make it difficult to stick with healthy habits, such as eating well and exercising regularly. But learning how to reduce stress can help you maintain your weight loss.

When you are stressed, your body releases hormones such as adrenaline. These hormones can shut down your appetite. However, if you’re chronically stressed, cortisol levels may stay elevated and cause your metabolism to slow down. This can lead to overeating, especially of high-fat, sugary foods.

Research has shown that reducing stress is an effective tool for preventing and treating obesity. In one study, overweight participants who implemented a two-month stress management program reported lower levels of stress and depression, and they adhered to a healthier diet than those in the control group. The stress-reduction techniques included regular exercise, a regular sleep routine and mindful meditation.