If you’ve followed a fad diet, you’re not alone. But have you managed to stick with these restrictive diets long-term? And if you did lose weight, did you keep it off once you returned to your usual eating habits?

Fad diets don’t provide lasting weight loss solutions. So, what does work? The best approach isn’t a diet at all but a lifestyle that incorporates enjoyable food, regular exercise, and healthy habits.

Here’s Some Simple, Straightforward Advice:

Variety is Key

Just like a car needs the right fuel to run, your body requires a balanced diet for proper development. This means the right mix of protein, carbohydrates, and fats, along with essential nutrients. Fad diets often exclude necessary nutrients, putting you at risk for health issues. While a deficiency might not cause immediate problems, long-term lack can lead to significant health concerns.

Practice Portion Control

Portion sizes have increased significantly over the years. Researchers note that from 1970 through the 1990s, portion sizes of many foods, whether eaten at home or at restaurants, have grown substantially. Here’s a guide to healthy serving sizes:

• A cup of fruit should be no larger than your fist.
• An ounce of cheese is about the size of your thumb from base to tip.
• A typical serving of meat, fish, or poultry (3 ounces) is about the size of your palm.
• One to two ounces of nuts equals your cupped hand.

Simple Tricks to Reduce Portions (and Calories):

• Use salad plates instead of large dinner plates for your meals.
• Store snack foods in small sandwich bags.
• Share your entrée when dining out, or save half for later.
• Opt for kids’ meals or smaller sizes at fast-food restaurants. Avoid supersized portions.

Follow These Simple Strategies:

• Eat a Variety of Foods: Ensure your diet includes lean protein, complex carbohydrates (whole grains, fruits, and vegetables), and healthy fats like omega-3s from fish and monounsaturated fats from avocados, nuts, and olive oil.
• Avoid Bad Fats: Minimize saturated fats from animal sources and eliminate trans fats found in fried foods, snacks, and fast food.
• Eat Plenty of Fruits and Vegetables: The amount depends on your age, sex, and activity level. A good reference for adults is 2 to 3 cups of vegetables and 1.5 to 2 cups of fruits per day.
• Exercise Regularly: Aim for at least 150 minutes of exercise each week. Break this into smaller sessions, such as three 10-minute brisk walks daily for five days.
• Clean Out the Kitchen: Remove high-calorie, high-fat, sugary foods that tempt you to overeat. Stock up on lean proteins, fruits, vegetables, whole grains, legumes, nuts, seeds, and low-fat dairy products.
• Eat Smaller, Frequent Meals: Aim for five to six mini-meals daily, spaced every 3 to 4 hours. Healthy snacks like low-fat cheese with whole-grain crackers or peanut butter on whole-grain bread can keep you satisfied.
• Fill Up on Healthy Foods: Load your plate with salads and large servings of low-calorie vegetables like green beans, broccoli, and kale instead of high-fat foods, breads, pasta, and desserts.
• Snack on Berries: Dark berries (blueberries, blackberries, cherries, raspberries) are rich in antioxidants, low in calories and fat, and high in fiber.
• Avoid Empty Calories: Steer clear of sugary sodas and fruit drinks, and limit refined sugars found in candy, cookies, and cakes.

For more information on weight loss and dieting, consult your healthcare provider or a registered dietitian. They can help determine your ideal weight and the number of calories you need to lose weight and maintain a healthy weight.

Lastly, seek support from friends, family, or co-workers as you work to change your eating habits. Having someone to support you can make sticking to a weight loss plan much easier.