These seven rules are simple enough that most can follow them: Avoid "Dieting": By dieting, you’re setting yourself up to gain more weight than ever. Avoid "Fat-Free": Fat doesn’t make you fat; you need fat in your diet to help you process certain nutrients. Sit Down to Eat: Eating more slowly and savoring your meal boosts levels of two hormones that make you feel fuller. Plan Your Meals and Snacks: Planning your responses to hunger helps you shed pounds faster. Eat Protein: Those who eat moderately high levels of protein(including organic animal protein) are twice as likely to lose weight and keep it off as those who don’t eat much protein. Move Around: "Fit people stay fit by having fun." Watch Less TV: Nearly 30 percent of people who watch more than four hours of TV a day have a BMI of 30 or higher.