Maintaining a healthy weight can help you avoid chronic health conditions like high blood pressure, gallbladder disease and some types of cancer. Controlling your weight involves adopting healthy lifestyle behaviors including eating a balanced diet, exercise and quality sleep.

Binge, emotional and nighttime eating can also cause you to gain weight. Try to control your calories by limiting sugary foods and drinks, and adding in filling fiber, healthy fats (like avocados and nuts) and protein.

Eat a Balanced Diet

A well-balanced diet helps you control your weight while meeting your daily nutrient needs. It includes a variety of fruits and vegetables, whole grains, lean protein and low-fat or fat-free dairy. It also includes avoiding excessive amounts of empty calories from sugars, unhealthy fats and added salt.

According to a USDA spokesperson, a balanced diet will help you maintain your current weight or achieve weight loss if necessary. It will also reduce your risk of developing certain diseases such as diabetes and high blood pressure.

A balanced diet can be achieved by limiting processed foods, such as frozen meals, fast food and flavored yogurt. Instead, you should eat more fresh foods and cook at home as much as possible. Avoid consuming high-sugar beverages like soda and iced tea, and opt for water, unsweetened iced coffee and plain yogurt. Also, make sure to read the Nutrition Information Panel of packaged foods and avoid those containing high levels of saturated and trans fats.

Get Enough Sleep

Studies have shown that chronic sleep deprivation can disrupt the balance of hormones that control hunger and satiety. It also alters the way your brain works, dulling activity in the frontal lobe that oversees decision-making and self-control. This can make it harder to resist tempting foods and may cause you to eat more calories than necessary. Optimizing your sleep schedule and practicing good sleep hygiene can help you get the sleep you need to manage your weight.

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Manage Stress

Stress can interfere with the body’s natural hormone balance, causing it to store fat. This can lead to weight gain, especially in the abdominal area, which is linked with a higher risk of heart disease and diabetes. Stress management is an important component of a healthy lifestyle that can help you control your weight.

One way to manage stress is through regular exercise, which helps reduce cortisol levels and boosts metabolism. Another way is through mindfulness practices such as meditation and yoga. Finally, getting enough sleep can also help. If stress and/or weight issues persist despite trying these self-care strategies, you may benefit from seeing a mental health professional who can teach you skills to cope with your stress more effectively.

While a comprehensive approach is most effective for preventing and managing stress-related weight gain, it’s worth starting with these tips to improve your well-being and potentially lose some extra pounds in the process. Good luck!