Psychologists can provide support for people who struggle with weight control. They can work with clients on their own in private practice or as part of a health care team.

Changing unhealthy eating habits is important for controlling body weight. Healthy eating patterns include sitting down to eat, avoiding distractions while eating and choosing nutritious foods.

1. Eat smaller portions.

Eating smaller portions helps you control calories and prevents overeating. A portion is an amount of food that you can eat in one sitting. The recommended serving size is shown on the Nutrition Facts Label of most foods.

A portion can also be compared to everyday objects, such as the size of your fist or a ping-pong ball. Learning about these comparisons can help you recognize appropriate portions for different foods.

Practice controlling your portions when eating at home by using smaller plates and bowls. When eating out, try to share a meal or take half of your meal home with you. Avoid all-you-can-eat buffets and choose restaurants that serve healthy food choices in controlled portions. Also, focus on enjoying your food and paying attention to how you feel after you eat.

2. Eat more fruits and vegetables.

Vegetables and fruits contain essential nutrients for your body. They also provide a source of fiber that keeps your appetite in check and are low in calories. In fact, eating more fruits and vegetables can help you lose weight and keep it off.

Several studies have explored the relationship between vegetable intake and weight-related outcomes, with results consistently showing a positive association (Table 6) [27,28]. Despite some limitations in the current body of evidence, which were taken into account by two independent reviewers when assessing the quality of the available research, the overall body of evidence is considered to be moderate.

Make half your plate full of fruits and vegetables to help control your weight and lower your risk for chronic diseases. Aim for a variety of colors to get the most nutrient benefits.

4. Avoid foods with added sugars.

Our bodies don’t need carbohydrates from added sugars to function. Instead, our diet should be made up of nutrient-dense foods, like whole grains, dairy, fruit and vegetables.

Added sugars are found mostly in processed and packaged foods, like cookies, cakes and candies. But even some healthy foods, such as yogurt and granola bars, can contain a lot of added sugar.

Spotting foods that contain added sugars is now easier thanks to the updated Nutrition Facts labels. The label now includes a separate line for added sugars, making it easier to see how much is added versus naturally occurring. The best way to limit added sugars is to choose unsweetened or low-fat yogurt and eat fresh or frozen fruit. You can also add some natural sweetness to a bowl of oatmeal or a smoothie with a drizzle of honey.