A person can control their weight by focusing on the types of food they eat. They should also consider their daily activities. This can help them maintain a moderate body weight.
Some medications and certain health conditions can cause people to gain weight. They may also need to find ways to cope with unintentional or intentional sabotage from friends and family members.
Portion control
Portion control involves managing the amount of food you eat at each meal. It can help you maintain a healthy weight and achieve your health goals. There are several strategies you can use to practice portion control, including using portion-control plates and keeping a food diary. However, it is important to remember that the goal is not to restrict food, but to balance your diet.
Eating nutrient-dense foods like fruits, vegetables, lean proteins and whole grains can help you manage your appetite and calorie intake. It is also helpful to eat mindfully and pay attention to your hunger cues. In addition, it is important to read food labels to understand serving sizes and calorie counts. Visual cues can also be helpful, such as the size of your hand or a salad plate. You can also try to eat smaller meals and fill up on low-calorie, high-volume foods like vegetables and salads. You should avoid eating processed foods, as they are often higher in calories and can lead to overeating.
Eat healthy fats
Achieve a healthy weight by replacing unhealthy fats with healthier ones, such as monounsaturated and polyunsaturated fats. These fats are found in foods such as avocados, olives and nuts. You can also find them in oily fish like sardines, mackerel and salmon, rapeseed and canola oils, as well as in whole milk and cream. However, remember that all fats are high in calories, so watch your portion sizes. One ounce of nuts is about 160 calories.