Controlling weight is important because it helps to maintain a healthy body. The best way to achieve this is by eating well-balanced meals, getting enough sleep and exercising regularly.
It’s also a good idea to keep a few healthy snacks on hand, as this can help to eliminate the desire for high-calorie foods. If you experience a craving, try to distract yourself by reading, talking on the phone or doing a household chore.
Eat a Well-balanced Diet
A well-balanced diet helps you control your weight, provides the energy you need and gives you all of the nutrients you need to stay healthy. Choose foods from each food group every day in the recommended amounts, and limit foods with “empty calories,” which are low in healthy nutrients and high in fat, sugar or salt, such as chips and regular sodas.
For example, half of your plate should be filled with fruits and vegetables, a quarter should be protein-rich foods and a fourth should contain starchy foods and whole grains. But, remember that a balanced meal does not need to look exactly like the picture here! If you have a hard time balancing your meals, consider meeting with a registered dietitian or using an online nutrition app.
Get Enough Sleep
It’s no secret that poor sleep can lead to weight gain. When you don’t get enough rest, your frontal lobe of your brain becomes less active, which makes it more difficult to exercise self-control and resist temptations. Poor sleep also affects the hormones that control hunger and satiety, including leptin and ghrelin. It also increases appetite by triggering an increase in hypocretins (also known as orexins). All of these factors contribute to the overeating of highly palatable foods and caloric consumption.
Stay Hydrated
It’s important to drink enough water throughout the day. Your body relies on H2O to work properly, and even a little dehydration can cause headaches in some people.
Aim for about eight glasses per day or one-third of your body weight in ounces of fluid. You can also use low-calorie beverages like water, plain coffee or tea, and sparkling water, as well as some low-sodium juices and broth.
Many foods are high in water content, including fruits and vegetables such as strawberries, lettuce and cucumbers, as well as soups, stews and tomatoes. Avoid drinking too much soda or sports drinks, which are often high in sugar and can contribute to unwanted weight gain. Set a daily water goal to help establish a habit, or download an app that will remind you to drink.
Eat Healthy Fats
Although fat tends to get a bad rap, it is essential for good health. You need to eat fats from whole foods like avocados, olive oil and nuts. Healthy fats can help you feel full, control your appetite and provide energy. They can also support heart health, reduce cholesterol and boost brain function. Try to avoid unhealthy fats like lard, butter, ghee and suet as well as processed meats and fatty dairy products. Each gram of fat contains 9 calories, so watch how much you consume. You should aim for between 25 and 35 percent of your calories to come from fats, Taylor says.