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.