Increase your intake of fruits, lean meats, green leafy vegetables, and baked foods. Reducing your portion sizes can provide a dramatic boost to maintaining your healthy body by positively affecting your caloric and fat intake. Consuming too many calories is a significant cause of being overweight and unhealthy. So watch those calories.Fourth, buy yourself a good scale, preferably an accurate digital one. Be prepared to pay at least to for a quality scale. Be aware that some digital scales stop at 300 pounds. Some of the most sophisticated scales can also measure the ratio of body fat to lean muscle mass, referred to as the Body mass index (BMI). A body Mass Index of over 25 usually indicates obesity, although variables such as height can influence your number. The Department of Health and Human Services’ Center for disease control and Prevention (often called the CDC) offers a detailed explanation of the BMI and Java-scripted calculator to determine your own BMI.