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The stats on maintaining weight loss are less than stellar. The vast majority of people who lose weight on a diet gain the weight back within a few years, mainly because the strategies you use to lose weight won't necessarily keep weight off, according to a recent Penn State University study.

Researchers identified the following four tactics associated with weight maintenance, but not weight loss: a consistent exercise routine; eating plenty of low-fat protein; reminding yourself why you need to control your weight; and rewarding yourself for following a healthy lifestyle.

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THE ESSENTIALS

The type of exercise you do is not as important as picking an activity that you enjoy and can stick with. "Regular exercise keeps you sensitive to insulin, which means you burn fat instead of sugar, are less hungry, and stay slimmer. It also helps you feel good," says Susan E. Schenck, MS, nutrition expert and author of The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit and Planet.

Studies show that restrictive diets requiring careful calorie counting don't work over the long haul. "Strict calorie counting is not sustainable. For a woman, you can count calories by making sure your meat or fish portion fits in the palm of your hand — about 3 ounces. For a man, think in terms of the size of your credit card. Now double that portion with a vegetable, and fill the remaining part of the plate with a whole-grain food.

"Fruits, vegetables, and whole grains are kind to your weight," says Blake. "These high-fiber foodswill fill you up before they fill you out. You should be eating four to five cups of fruit or vegetables every day. Having a salad before your meal has been shown to decrease calories by 10 percent. A cup or bowl of vegetable soup before your meal will work as well."

"Keep carbohydrates to a minimum because spiking your blood sugar with something innocent-seeming such as a baked potato can cause a rise in insulin, a hormone that causes your body to store fat. If you are running on sugar, you will be hungry all day," says Schenck. But on a lower carbohydrate diet, you will be burning fat so you won't be hungry between meals.

Enjoy Exercise

Count Calories the Right Way

Fill Up With Fiber

Control Your Carbs

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