When I started at Weight Watchers back in 1999, I thought it would be a nice perk to lose weight in the process, and I’m happy to say I was right: I dropped 40 pounds and have maintained that loss for the past three years. And yet I’m hardly on autopilot. I know that staying here will not happen by accident. I will have to keep working to make these changes permanent. While this is work, it’s a job that has a big payday: It can help you live better, longer, more happily. As a special bonus, you can also look good doing it. As someone who is surrounded by the topic 24-7, I now have strong opinions about what really works when it comes to weight loss. Here, my 5 best ideas.

  1. Prepare for a long haul It took me nine years to reach my goal weight. That it can take a long time is not something the hot diet book of the moment will tell you. Adopting a healthy lifestyle is not a straight path; it’s a winding one marked by steep ups and downs. The biggest weight loss mistake people make is giving up after a big fall. Expect that you will periodically fall—I did it so often, I’m surprised I can even walk! Haven’t lost weight in a few weeks? Stay calm. Analyze what you’ve been doing. Make some changes, but do not quit! You’ll eventually find your groove. MORE: 7 Weight Loss Mistakes Women Make
  2. Know your enemy As citizens of the modern world, we’re encouraged to eat too much of the wrong food. Food is all around us, much of it processed with lots of added sugars and fats. On top of that, portion sizes have grown beyond the edges of our (already large) plates. If I gave in to the temptations around me, there is no doubt that I would regain all my weight and then some. I eventually came to realize that I had to respect that fact by taking steps to deal with tempting situations differently—by making sure I ate healthy foods before going to a party, for instance. Consider which environments tend to cause you to lose your grip (such as movie concession stands or mall food courts). Simply being aware of these tendencies will help you get the upper hand. MORE: 10 Diet Splurges You Can Enjoy
  3. Win the battle of the bulge I fully believe in the concept of group support—there’s nothing I wouldn’t do to help a fellow member in a meeting. But personally, I like a little blood sport with my weight loss/maintenance. Like a lot of guys, I need to compete. When it’s me versus someone else, I work harder, I push myself more, and I stay engaged and focused. I think for many women the same underlying principle can work. Spend time with someone who challenges you and gets your competitive juices flowing. It can be incredibly motivating.
  4. Stop sneak attacks I love my standard breakfast—oatmeal and fruit. And I love that I don’t have to think about what to have for breakfast. But relying on a single choice for breakfast also helps me keep my weight in check. Science bears this out: In a recent study, people who were given the same meal 5 times a week ate less of it than participants who were served the same meal only once a week. MORE: 8 Healthy Breakfast Ideas
  5. Plan for peacetime When you’re losing weight, you’re doing battle. It’s easier to stay focused. When you’re on maintenance, you’re living in peacetime. This can be challenging for an old weight-loss soldier like myself. So I create my own battles in order to maintain a degree of urgency, such as the doctor’s visit or the vacation in some warm place where I’ll be seen half naked. Then I reap the rewards for meeting these short-term goals-when the doctor congratulates me on my blood sugar levels, for instance. Adapted from Weight Loss Boss, by David Kirchhoff. Order your copy today! MORE: How To Lose Weight Like A Guy