If you are overweight or are experiencing health problems linked to overweight or obesity, ask your health care provider if a modest weight loss would be helpful. A weight loss of 5 to 7 percent of your body weight over 6 months or longer has been shown to improve health.
Use a food diary to track what you eat
To keep a food diary, write down all the food you eat in a day. Also write down the time you eat and your feelings at the time. Writing down your feelings may help you identify your eating triggers. For example, you may notice that you sometimes overeat when you are in a big group, simply because everyone around you is eating. The next time you are eating with a big group, be mindful of that trigger and try to limit how much you eat.
Ideas To Support Your Weight-Loss Efforts
Eating
Keep a food diary. To get started, see the sample food diary.
Make a shopping list and stick to it. Don't shop when you're hungry.
Don't keep many foods high in fat or sugar in your home.
Dish up smaller servings. At restaurants, eat only half your meal and take the rest home.
Eat at the table. Turn off the TV so you don't overeat.
Behavior
Be realistic about weight-loss goals. Aim for a slow, modest weight loss.
Seek support from family and friends.
Expect setbacks and forgive yourself if you regain a few pounds.
Add moderately intense or vigorous physical activity to your weight-loss plan. This kind of activity increases your heart rate and makes you break a sweat. Examples are brisk walking, swimming, and dancing.**
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