How to Control Weight

Controlling weight involves a balance of healthy lifestyle behaviors and avoidance of unhealthy ones. It includes eating nutrient-rich foods and getting enough sleep. It also means avoiding high fat foods and drinks and controlling portion sizes.

Adolescents who exclusively use healthy control behaviors are less likely to engage in health-compromising behavior than adolescents who use both healthy and unhealthy controls. This pattern is found across weight status and ethnicity/race.

Eat a Balanced Diet

A healthy diet can prevent weight gain or help people lose weight. A balanced diet consists of foods from five groups that provide the nutrients a person needs to stay healthy. It can also help reduce the risk of developing certain diseases, such as diabetes and high blood pressure.

A balanced diet should include fruits, vegetables, dairy products and low-fat protein sources, whole grains, beans and nuts and adequate water, according to the United States Department of Agriculture. It should also limit foods with “empty calories” and high levels of sugar, fat or sodium, such as candy, chips, cookies and sodas.

There are many benefits of a balanced diet, including weight management, disease prevention and improved energy and mental health. It can also improve digestion and promote a strong immune system, according to the Mayo Clinic. However, a balanced diet should not be a substitute for medications or other treatments for diseases. In addition, it should not contain excessive amounts of vitamins or minerals unless they are recommended by a doctor.

Avoid Excessive Eating

Eating too much food and not being able to stop can lead to obesity. It is important to learn how to avoid excessive eating and understand that everyone’s bodies are different and have their own hunger cues and daily caloric needs. Overeating can be caused by many factors including stress, lack of sleep and emotional distress, such as depression or boredom. Learning to recognize the underlying cause of your overeating and finding ways to better process your emotions can help.

Keeping unhealthy foods out of sight and making it harder to reach them can also help prevent overeating. It is important to make healthy snacks easily accessible so that when you feel the urge to snack you can choose something healthier. For example, putting a bowl of fruit in the refrigerator and removing chips from the pantry can make it less likely that you will indulge in these high-calorie foods. You can also try to eat slowly and avoid distractions while you are eating so that you can be fully satisfied when you finish your meal.

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