Losing 5 to 15 percent of your body weight can improve your overall health. For example, if you weigh 200 pounds, 5 percent of your body weight equals 10 pounds, and 15 percent equals 30 pounds. A safe rate of weight loss is up to 2 pounds per week. Try some of these ideas to support your weight-loss efforts:

• Keep a food diary.
• Shop from a list, and don't shop when you are hungry.
• Store foods out of sight.
• Dish up smaller servings. At restaurants, eat only half your meal and take the rest home.
• Eat only at the table, and turn off the TV.
• Be realistic about weight-loss goals. Aim for slow, modest weight loss.
• Seek support from family and friends.
• Expect setbacks and forgive yourself.
• Add physical activity to your weight-loss plan. Engaging in regular physical activity can help you control your weight.