While the formula for losing weight is simple -- take in less calories than you burn -- actually losing extra weight isn't easy. Even with the prevalence of fad diets, books about dieting and diet programs, many Americans are overweight. For weight loss success, don't go on a diet -- instead, make changes you can live with long-term to lose weight and keep it off.
Find a New Way of Eating
Any diet can help you lose weight, but to lose weight and keep it off, choose a way of eating you can live with for life. A diet that allows variety and nourishes and satisfies you is one you'll stick with. Diets low in fat are hard to maintain and generally fail, according to the Harvard School of Public Health. Fat satisfies hunger and is an essential nutrient. Avoid saturated fat -- the kind in fatty meats, full-fat dairy products and butter -- and get healthy, unsaturated fats from olive and canola oils, nuts, seeds and fish.
Have Breakfast
Research shows that people who eat breakfast on a regular basis are more successful at losing weight. Even though it seems that skipping morning calories makes sense, breakfast may control hunger throughout the day and help you make healthier food choices, too. The best breakfasts to help control weight contain whole grains and protein, not saturated fats, sugar or a lot of calories. Protein-containing foods such as eggs satisfy hunger better and longer than cereal, white bread or bagels, the American Council on Exercise explains. If you're concerned about cholesterol, egg whites are a healthy option.
Control Portion Size
When you're served more food, you eat more. Steer clear of the large portions that have become the norm and opt for modest-size portions instead. Don't put serving bowls on the table while you're eating -- you'll be less apt to reach for second helpings. Avoid eating directly out of a box or bag. When dining out, split your meal with a friend, or ask that half your entree be put in a doggy bag before it's brought to the table.
Get Active
The most successful dieters exercise on a regular basis. Regular exercise is also vital to their ability to keep the weight off long-term. Those who are most effective at losing weight and maintaining their weight exercise an average of an hour or even more each day, according to the American Council on Exercise. Start small and work your way up to longer exercise sessions by adding just a few minutes a week. Consult your doctor before starting an exercise program. If you walk for 20 minutes per day, increase it 10 percent next week to 22 minutes.
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