Controlling weight is a key component to managing many health conditions and diseases. Some examples are heart disease, diabetes and joint problems.

Techniques for controlling weight typically involve eating nutrient-rich foods and reducing portion sizes. Some people choose to use measuring cups, but others find success with smaller plates and bowls and by following the serving size guidelines on food labels.

Eat Healthy Fats

Fat often gets a bad rap, but your body needs healthy fats to absorb fat-soluble vitamins A, D and E, produce hormones and keep you warm. Eat a variety of unsaturated fats such as olive oil, canola oil, avocados, nuts and seeds. Avoid unhealthy fats, which can lead to weight gain and increased risk of heart disease, high cholesterol, metabolic syndrome and type 2 diabetes. These fats are found in fatty meats, whole milk, cream and ice cream; fried foods; butter, lard, ghee and suet; and processed snacks like biscuits, cakes, pies and pastries. Each gram of fat has nine calories, so control your serving sizes.

Eat More Vegetables

Vegetables are low in calories and are loaded with vitamins, minerals and fiber. They also have a natural tendency to fill you up, so they’re great for helping you control your appetite.

A number of studies have shown that people who increase their vegetable intake are less likely to gain weight. However, many of these studies were of poor quality and measured vegetable intake at a single time point only.

Try adding more vegetables to your diet and get creative with preparing them. You may find that, for instance, you end up liking boiled Brussels sprouts when they’re roasted or grilled. This way, you’re able to eat more veggies without having to drastically rearrange your meals or spend a fortune. You can also add more veggies to your soups, salads and stir-fries.

Eat Smaller Portion Sizes

When trying to control your weight, eating smaller portions is essential. Large portions can lead to overeating and unwanted weight gain. There are several practical steps that can be taken to help reduce portion sizes, including measuring your food, using smaller plates and bowls, drinking water before a meal, and reading food labels.

Most empirical evidence relating portion size to overconsumption comes from laboratory-based studies where systematically offering large portions of foods and beverages increases energy intake. However, it’s difficult to demonstrate specific causal relationships between large portions and weight gain in controlled studies.

It’s helpful to remember that serving sizes are often misleading. A 6-ounce steak may be considered one meal for you, but is actually two servings according to dietary standards. Comparing food portions to everyday objects can also be helpful for determining what a healthy portion looks like.

Manage Your Stress

Stress can increase your cortisol levels, which in turn can lead to weight gain. Try to eliminate stress-inducing activities, such as alcohol, drugs and compulsive behaviors, from your life. Also, incorporate healthy stress-relieving activities into your daily routine, such as meditation or yoga. If you find yourself craving something sweet, try to eat a piece of fruit or spread some nut butter on an apple. This will satisfy your craving while still keeping your calories in check. In addition, psychotherapy and other forms of mental health treatment can teach you coping skills to help manage your stress and weight. You may even benefit from medication that can help control your symptoms of depression and anxiety.