New study evaluates effectiveness of fad diets

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A new study followed over 800 adults to evaluate the effectiveness of a variety of popular diets. The study showed that regardless of diet, participants who lowered their calorie intake by 750 calories per day and exercised 90 minutes per week lost an average of 13 pounds in 6 months. Over the next two years, participants were able to maintain an average nine pound weight loss.

The real news here is that common sense rules. Weight gain occurs when you take in more calories than you burn. So, to take the weight off, burn more calories than you consume. Viola! The type of diet you choose matters less than your ability to stick to the plan.

Today show medical contributor Dr. Nancy Snyderman added these tips for weight loss success:

• Use a smaller plate at mealtime. Consuming fewer calories is easier if it feels like you are eating a substantial meal.
• Get support. Dieters who participated in weight loss support groups lost an average of 22 pounds compared with the average 9 pound loss of solo dieters.
• Don't starve. Eating less than 800 calories per day in an effort to speed up the weight loss process results in a boomerang effect and subsequent weight gain.
• Be patient. Real weight loss happens at a rate of approximately 1-2 pounds per week. Keeping the weight off depends on learning important lifestyle habits that stick with you beyond the initial weight loss.

Maintaining a regular exercise habit means finding activities that you enjoy and making weight loss a high enough priority so that it doesn't fall victim to an overly aggressive to do list. If you find yourself lost at the gym, or bewildered at home trying to find a workout that sticks, check out the lists on the right side of this page for workouts to jump start your fitness plan. And check back on Fridays for the Weekend Workout.