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It is a fallacy that “all diets work” and that the only difficulty is that people just can’t keep the weight off after they lose it. Some people, women especially have bodies that are very resistant to weight loss and they never seem to be able to lose a pound in the first place.

As a seasoned dieter who had long been trying different avenues to lose weight I knew that this was not a fact. The fact was that there had been many diet plans that I implemented and followed the advice exactly only to see the scale not budge. True story, the scale did not record the drop of even one pound. My body was totally resistant to losing weight.

As a woman I am sure that it is not only me with this problem. It’s programmed by biology. A man will always be able to drop pounds and gain muscle more effortlessly than a woman. It is just a fact of life. Women are biologically programmed to hold onto fat because in the event of a famine, we need to not only be able to keep ourselves alive but we also need to be able to keep a fetus alive until it is born and throughout babyhood as we breastfeed. That is why it is harder for a woman to lose weight.

But over the years I have learned quite a bit about what works to lose weight and what won’t work. Here are the most important five rules that I have come up with.

The first rule is simple. You must eat. You must eat at least 3 meals and even as many as 6 small meals a day. Eating at regular intervals keeps you blood sugars even and it keeps you from bingeing and eating everything in site later. Your metabolism will keep burning calories if it knows there is no lack. If your body believes it is starving your metabolism will shut down and your body will conserve the fat.

The second rule is to be aware of what you do eat. Empty calories in the form of “white foods” and empty carbohydrates do nothing to fill you up and just pile on the pounds. Choose quality and you will automatically reduce quantity. Many cravings are caused by a deficiency of adequate nutrients so choose quality, high-density nutritious foods when you do eat. Remove the junk out of your pantry and out of your life.

Third, be sure to add some protein with every meal. High protein diets are effective because protein digests slower than carbohydrates; especially simple carbohydrates and proteins will not cause a sugar spike in your bloodstream. When you add protein you are not nearly as hungry later on and you end up consuming fewer calories.

The fourth rule is to choose your carbohydrates wisely. Simple carbohydrates like sweets, candy and actually anything made out of white flour will just spike your blood sugar, make you hungry and add to your fat deposits. Choose complex carbohydrates like whole grains and vegetables. These will add fiber, which will also keep you fuller and will keep your digestive system running at its highest levels.

And the fifth rule is to start moving. Start an exercise program. You can begin small by taking short walks and ease up to more challenging workouts. But exercise is critical for successful and healthy weight loss. Exercise is advantageous for your heart and your soul. So start an exercise program.

Long- term weight loss has to be a lifestyle change. Few people who have had weight problems in the past are able to just lose it once and be done with it forever. It is an everyday, lifetime commitment. But if you adhere to these rules most of the time you will be on your way to permanent and healthy weight loss.