Secrets to a successful diet

Cut Calories
A study published in the New England Journal of Medicine in February compared four different diet types with one commonality: each had 750 fewer calories than a baseline diet. The results offer convincing evidence that weight loss is strongly related to calorie restriction as opposed to diet type.

Know Your Triggers
Efforts to eat well and eat less are often affected by several factors, including genetics, marketing pressures, finances and time. The trick, he says, it's to understand which triggers derails your diet and learn how to fight that dynamic.

Nutrition Counseling
Attendance "strongly predicted weight loss," a conclusion that has been reached by other research as well. Experts believe consistent counseling and participation in peer support and education groups helps dieters adhere to the guidelines.

Physical Activity
No weight-loss program is complete without an exercise regimen. The most successful individuals do a "crazy amount" of exercise. Most walk 11,000 steps per day, the equivalent of five miles.

Keep Track
Dietitians recommend tracking weight loss with a food diary and daily weigh-ins. Phelan says dieters under-report calorie intake by as much as 30%, which is why it's important to match weight loss (or gain) against a food diary.

Commit to a Long-Term Plan
Rudy Termini, a participant in the NEJM study, says he started shedding pounds in the first few months of the program and reached his goal weight quickly. He credits his success with continued calorie-cutting, vigorous exercise and committing to the two-year-long study.

The Right Environment
A small study in France aimed at school children, for which sporting facilities were built, families were given cooking instruction and walking was promoted. The program was successful, supporting the idea that changing the surrounding environment can be an effective strategy.

Consistency
Many of the individuals who are tracked by the National Weight Control Registry have consistent diets. Many of the successful dieters actually stuck to five or so food types from each category.