It's easy to gain weight in what Yale psychologist Kelly Brownell calls our "toxic food environment." How, then, can you lose weight if you need to? Here are some suggestions that work:

Set a realistic goal. Many people pick weight goals they'll have a hard time achieving, like fitting into a size 8 dress or a wedding tuxedo from 20 years ago. A better initial goal is 5-10 percent of your current weight. This may not put you in league with the "beautiful people" profiled in popular magazines, but it can lead to important improvements in weight-related conditions such as high blood pressure and diabetes. You don't have to stop there, of course. You can keep aiming for another 5-10 percent until you're happy with your weight. By breaking weight loss into more manageable chunks, you'll be more likely to reach your goal.

Slow and steady wins the race. Dieting implies privation and hunger. You don't need either to lose weight if you're willing to take the time to do it right. If you cut out just 100 calories a day, the equivalent of a single can of soda or a bedtime snack, you would weigh 10 pounds less after a year. If, at the same time, you added a brisk 30-minute walk 5 days a week, you could be at least 20 pounds lighter.

Exercise more. The amount of energy the body uses to breathe, pump blood, keep muscles ready for action, and other mundane but vital tasks is called resting metabolism. It accounts for two-thirds of your daily energy expenditure. The more you work your muscles - especially with strength training exercises - the more blood sugar they sponge from the blood and the more calories they burn even when you aren't active. If you don't exercise, try a walking program. Start out with something simple - get off your bus a stop early and walk the rest of the way to work, park your car at the far end of the company or mall parking lot, or take a brisk walk at lunch or when you come home. Gradually increase the amount of time you walk each day until you do 30 or more minutes a day. A pedometer can help you keep track of your daily activity. These watch-like devices hang from a belt and record how many steps you take. A good goal is 10,000 steps a day. If you already exercise, try to increase its intensity or duration.

Keep track. It's easy to eat more than you plan to. A daily food diary can make you more aware of exactly how much you are eating. Include everything, no matter how small or insignificant it seems. Small noshes and drinks of juice add up to real calories.

Tame your blood sugar. Eating foods that make your blood sugar and insulin levels shoot up and then crash may contribute to weight gain. Such foods include white bread, white rice, and other highly processed grain products. As an alternative, choose foods that have a gentler effect on blood sugar. These include whole grains such as wheat berries, steel-cut oats, and whole-grain breads and pasta, as well as beans, nuts, fruits, and vegetables.

Don't be afraid of good fats. Fat in a meal or in snacks such as nuts or corn chips helps you feel full. Good Fats such as olive or canola oil can also help improve your cholesterol levels when you eat them in place of saturated or trans fats or highly processed carbohydrates.

Bring on the water. When you are thirsty, reach for water. Drinking juice or sugared soda can give you several hundred calories a day without even realizing it.

The longest journey starts with a single step. Most people don't suddenly decide to lose weight and head straight for their goal. It's a trial and error process. The more you learn and the more support you can get, the more likely you'll be to reach your target.

Defensive Eating

What's sometimes lost in the dire predictions about overweight and obesity in America are the enormous benefits of staying lean or working toward a healthier weight. Maintaining a healthy weight throughout life is associated with lower rates of premature death and heart disease, some cancers, and other chronic conditions. What if you're past that point? Losing 5-10 percent of your weight can substantially improve your immediate health and will decrease your risk of developing such problems. The best time to start losing weight is with the first signs that your weight is straying upward. The more overweight you are, the more difficult it can be to lose weight. But as participants of the National Weight Control Registry have proven, anyone can lose weight.