Maintaining a healthy weight is a struggle for many people. With delicious food options around every corner and hectic lifestyles that leave limited time for exercise, it can be challenging to stay on track.

However, making a few easy tweaks to your routine can make all the difference in preventing weight gain.

1. Drink More Water

It’s easy to confuse thirst with hunger. Drinking more water can help you stay hydrated, quell hunger pains, and avoid reaching for calorie-laden beverages.

Aim for eight glasses of water per day, and add a squeeze of lemon if you want to jazz it up. Increasing your water intake is one of the easiest ways to prevent weight gain.

2. Get More Sleep

It may seem counterintuitive, but lack of sleep can contribute to weight gain. When you’re sleep-deprived, your body produces more ghrelin, a hormone that triggers hunger.

At the same time, your body reduces production of leptin, a hormone that suppresses hunger. Aim for at least seven hours of quality sleep per night, and you’ll be less likely to reach for unhealthy snacks to keep you going.

3. Swap Out Carbs

Carbs are a staple in many people’s diets, but not all carbs are created equal. Refined carbs like white bread, pastry, and sugary drinks can cause blood sugar spikes and crashes, making you feel hungry soon after consuming them.

Opt for complex carbs instead, like sweet potatoes, brown rice, and oatmeal. These carbs break down slowly, keeping you feeling fuller for longer.

4. Portion Control

Portion control is key to preventing weight gain. When eating a meal, fill half your plate with non-starchy veggies, a quarter with lean protein, and a quarter with complex carbs.

This simple trick ensures that you’re eating a balanced meal without overeating. If you’re still hungry after this, drink a glass of water and wait 15 minutes before deciding if you need more food.

5. Take a Break from Screens

Sedentary lifestyles have become the norm, with many people spending hours each day sitting in front of screens. Taking a break from your computer or phone screen and moving around every hour or so can make all the difference in preventing weight gain.

Take a walk, do some stretching, or even just get up and do a lap around your office building.

6. Plan Your Meals

Meal planning is an easy way to stay on track and prevent overeating. If you know what you’re going to eat ahead of time, there’s less chance of reaching for unhealthy snacks or ordering takeout instead.

Take some time each week to plan your meals, and prep as much as you can in advance. This ensures that you have healthy options available and saves you time during the week.

7. Fill Up on Fiber

Fiber is an essential part of a healthy diet, and it’s also great for preventing weight gain. Foods that are high in fiber, like fruits, vegetables, and whole grains, take longer to digest.

This means you feel full for longer, and you’re less likely to overeat. Aim for at least 25 grams of fiber per day, and you’ll be on your way to a healthier weight.

8. Practice Mindful Eating

Mindful eating means paying attention to what you’re eating, savoring each bite, and not rushing through your meals. When you eat mindfully, you’re better able to tune in to your hunger cues and stop eating when you’re full.

This helps prevent overeating and can lead to healthy weight loss. Sit down to eat, remove distractions like phones or laptops and pay attention to the food in front of you.

9. Don’t Skip Meals

Skipping meals may seem like a good way to cut calories, but it can actually have the opposite effect. When you skip a meal, you’re more likely to overeat at your next meal to compensate.

Plus, skipping meals can mess with your metabolism, making it harder to lose weight in the long run. Make sure to eat regular meals throughout the day, and if you’re hungry between meals, reach for a healthy snack like fruit or nuts.

10. Move More

Increasing your physical activity is one of the most effective ways to prevent weight gain. Even small changes, like taking the stairs instead of the elevator or going for a walk after dinner, can make a big difference.

Aim for at least 30 minutes of moderate exercise most days of the week, like brisk walking, cycling, or dancing.

Preventing weight gain doesn’t have to be a daunting task. By making these easy tweaks to your routine, you can set yourself up for a healthier, more balanced life.