If you need to lose weight

Losing as little as 5 to 15 percent of your body weight over 6 months or longer can do much to improve your health. For example, if you weigh 200 pounds, losing 5 percent of your body weight means losing 10 pounds. Losing 15 percent of your body weight means losing 30 pounds. A safe rate of weight loss is 1 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 shop when you are not hungry.

Store foods out of sight.

Use a smaller plate with smaller servings.

Eat at the table with the TV off.

At restaurants, eat only half your meal and take the rest home.

Take a different route if you regularly pass by a tempting fast food place.

Expect setbacks and forgive yourself.

Seek support from family and friends.

Be realistic about weight loss goals. Aim for a slow, modest weight loss.