People who want to control weight should make a commitment to healthy eating and regular physical activity. This can help prevent “weight cycling” (losing and regaining weight) which may increase health risks.

Avoid fast food and processed foods, and focus on consuming healthy fats such as avocados, nuts, and seeds.

Eat a Healthy Diet

There is a lot of conflicting diet advice out there. However, studies show that eating a variety of healthful foods helps control weight, prevent disease, and boost your mood. When choosing food, look for nutrient-dense options such as whole grains, vegetables, fruits, lean proteins, and healthful fats. Avoid high-calorie, processed foods such as fried foods and sugary drinks. Eating healthy doesn’t have to be expensive or restrictive. You can find affordable, tasty foods at most grocery stores and restaurants.

Reduce Your Calories

Although some fad diets may promise fast weight loss, controlling your calories is the key to long-term success. Ultimately, weight control comes down to the amount of calories you consume versus the calories burned during physical activity. Cutting calories means avoiding high-calorie foods like muffins, chips and soda and replacing them with low-calorie options such as fruits, vegetables and lean proteins. Paying attention to portion sizes is also important. Larger portions are more likely to contain twice as many calories as smaller ones.

Eat a Balanced Diet with Healthy Fats

Eating a healthy diet is important to support your body’s functions. A balanced diet includes a variety of foods and should contain healthy fats. Healthful fats give your body energy, support cell function, help absorb some nutrients and create hormones. Unhealthy fats, such as those found in processed foods, may contribute to heart disease, high cholesterol levels and obesity.

A nutritionally balanced diet provides the body with all of the nutrients it needs, including carbohydrates, lipids, vitamins, minerals and proteins. It also helps reduce the risk of many diseases, boosts immunity and promotes growth and development.

A healthy diet should include foods from each of the five food groups on a daily basis, in the recommended amounts. It should limit unhealthy fats, processed foods, saturated and trans fats, added salt and sugars. The diet should also include a variety of fruits, vegetables and lean meats. Avoid beverages that contain added sugars, such as sodas and sweetened coffee and tea.