Editor’s note: This article was written by Lizzie Fuhr and repurposed by Women’s Health with permission from POPSUGAR Fitness.

There’s no magic bullet or secret pill — sustainable weight loss does not happen overnight. If you want to take weight off and keep it off for good, you’ve got to make some healthy lifestyle changes in order for your the results to last. Here are the 10 rules to keep in mind every day.

weight loss

1. Thou Shalt Eat a Healthy Breakfast. Foodie trends may come and go, but breakfast is a must. Studies suggest that people who eat breakfast regularly lose more weight than those who skip it in the name of dropping pounds. With that said, any old breakfast won’t do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.

2. Thou Shalt Keep It Clean. One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow these clean eating dos and don’ts. Once you clean up your diet and cut out the junk, you’ll start feeling and seeing enormous changes. After a few weeks, you’ll wonder how you ever ate any other way. Learn more here!

3. Thou Shalt Control Portions. Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight loss goals, and you might not even realize you’re overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.

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