Weight gain and loss come down to math at its most basic level. If people consistently eat more calories than they expend, they will gain weight; if they consistently burn more calories than they eat, they will lose extra pounds. One of the most important steps that anyone can take to prevent weight gain and maintain a healthy weight is to follow a nutritious and balanced diet.
Foods
Although many different diets can help people maintain weight, the healthiest foods are generally those that offer the most nutrients and the lowest amount of calories, saturated fat, trans fat, cholesterol and added sugar. Processed and prepared foods may be likely to encourage weight gain, but whole foods, such as fruits, vegetables, whole grains, beans, legumes, fish, lean meats and nuts, make up important parts of an overall healthy diet that can help ward off diseases as well as encourage weight maintenance.
Guide
Following specific diet plans works well for some people but is not successful for others. In many cases, it can be easier to follow a general guide and tweak it to your preferences and lifestyle. One widely used general diet plan is the United States Department of Agriculture's food pyramid, which categorizes healthy items into five main groups. The primary groups are vegetables, fruits, lean proteins, dairy products and grains. The pyramid also emphasizes the importance of choosing low-fat and nonfat dairy items over full-fat products and eating whole grains instead of refined grains whenever possible.
Strategies
Using specific strategies can aid with healthy weight maintenance, especially as people age. HelpGuide urges adults to think about how they eat as well as what makes up the food on their plates. Instead of rushing through meals, the organization recommends slowing down, taking time to prepare food, chewing each bite thoroughly, savoring flavors and textures, sharing meals with others and refraining from eating more when you begin to feel full.
Tips
Limiting portion sizes can regulate overall caloric intake and encourage moderation. Try serving food in small plates and bowls and putting leftovers away immediately. Another effective way to improve almost any diet is to use substitution. Try replacing high-fat or high-calorie items with lower-calorie, more nutritious alternatives in any recipe. The Centers for Disease Control and Prevention, CDC, suggests replacing excess meat or grain with fruits or vegetables to lower the total calorie count and increase the net amount of vitamins and minerals.
Considerations
Healthy eating and weight maintenance work especially well in conjunction with a regular exercise routine. The American Council on Exercise encourages people to adopt routines that include flexibility, strength training and aerobics for the best results. Remember that a healthy lifestyle involves plenty of movement, physical activity and long-term positive habits as well as a balanced diet.
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