Inflammation and weight are tricky things that go together and might be hard to get healthy. To reduce inflammation and control your weight is possible. The good news is that there are new research and approaches all the time so everyone can find the best solution with professional help. This is just a general guideline that shouldn’t be used unsupervised.
Eating antioxidants and polyphenols
Food that is rich in these substances can reduce damage that comes from free-radicals. The body generates them when it has some stress. The reasons for this stress can be different, but it can also have to do with weight. As you can read in Secretive Inflammation and Weight Gain Connection article, even fat cells themselves can be a trigger. You can find antioxidants and polyphenols in green tea, various fruits and veggies like berries, collards, broccoli, kale, etc.
Spices are not bad if you know which ones to use and how much. Studies show that garlic, turmeric, cinnamon, ginger, and cayenne pepper are among those that have a lot of anti-inflammatory properties. It should be hard even to exceed their use limit because you can add them to various foods.
Consuming essential fats
Omega-3 and Omega-6 fatty acids are essential in anyone’s meal addition to reduce inflammation. Chen Ben Asher, a Board certified nutrition specialist, has noticed that many women consume enough Omega-6 but not Omega-3. For good results, these two acids should be in the balance. The truth is that some even consume even too much Omega-6 and that promotes inflammation. It is various heavy foods like nuts, seeds, and their oils or vegetable oils. So you should be careful even when eating some healthy cookies because they can be made in this kind of oil. Other foods are more visible as bad like snack foods, e.g., crackers. Omega-3 is flax, salmon, chia seeds, walnuts, and avocado.
A moderate exercise can have a lot of good effect for your body. This option might be 40-60 min of cardio (jogging, walking) at least three times a week. Moving helps to release anti-inflammatory proteins from the cells and body. You will feel much better.
Reduce inflammation and weight with good sleeping
Lack of sleep has various bad effects on the body. Related to inflammation is that it makes the body more prone to any infection. Studies like in PMC published about sleep and weight gain, shows that people who sleep less than eight hours are linked to weight gain. Immune system only benefits from a good and long sleep.
Less stress helps to manage other hormones and regain their balance. One of them is cortisol with a direct link to inflammation.
To reduce inflammation and weight is a long process, but with the right management, it can be long lasting.
 Short sleep duration and weight gain: a systematic review. Accessed from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2723045/