Maintaining a healthy weight is an important part of health and can reduce your risk for chronic diseases.
Watch your portion sizes. Try using everyday objects as reminders (also called cues) to help you stay within correct portions.
Eat a healthy diet that includes vegetables and fruits, whole grains and lean meats. Limit foods and drinks that are high in calories, sugar and salt.
Manage Stress
Stress is linked with obesity because it messes with hormones like adrenaline and cortisol, which affect appetite and metabolism. For example, cortisol causes a reduction in leptin (the hunger-promoting hormone) and an increase in ghrelin (the satiation hormone). Stress can also lead to binge eating. Stress-reducing activities such as exercise, meditation and relaxation can help.
Another way to manage stress is to make sure your diet includes nutrient-rich foods and limit comfort foods that are high in sugar, fat, and salt — which can cause belly fat accumulation and contribute to heart disease, diabetes, and other health issues.
If you are under constant stress or find it difficult to cope, talk with a professional counselor or therapist to learn healthy coping strategies. Psychotherapy, especially cognitive behavioral therapy, can teach you coping skills that work for you. This is particularly helpful if you’re struggling with long-standing problems, such as childhood traumas or relationship difficulties. Getting to the root of your problems may help you feel less stressed and allow you to lose weight more easily.