How can one that is fat be able to reduce or control it?

i ate way over my calorie limit last night and this morning the scale said i gained 3 pounds?

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Diet-less food and nutritous ones

Fitness-exercise regularly

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3 keys: strong will - excercise - healthy diet

First see your doctor for a physical, and advice about healthy eating - you may be referred to a nutritionist. Also ask what degree of exercise your body can handle if you have heart or joint problems.

Keep a food diary: see how much you really eat, when you eat, maybe even why - boredom, habit? See if there are any parts of your diet which you can substitute with healthier foods. If you're hungry between meals, consider having 5 meals a day, BUT smaller portions.
Cut down on softdrinks - try mixing non-sweetened fruitjuices with fizzy mineral water instead.
DON'T start a strict diet: it's hard to stick to it and you'll end up in a yoyo pattern. The key is to change your eating forever.

Commit to regular exercise: if you are really fat, start with walking for half an hour 3 times per week, at a good pace. Wear comfortable shoes.
Swimming is also an activity which is easy on the body.

Think back to when you were young: which sports did you enjoy? Dancing, football, skating? Take them up again!

And remember: you've only got one body, and only YOU can give it the TLC it needs. You may be stuck with it for a 100 years, so you may as well take care of it. Good luck!

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How can one that is fat be able to reduce or control it?

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