Weight loss is one of the most common goals. The good news is that anyone in a caloric deficit can successfully lose weight. If a nutrition professor can successfully drop 27 pounds eating Twinkies, then anyone can do it. Whether it’s a fad diet, intermittent fasting or the tried-and-true diet and Exercise, the cold truth is that 90 percent of dieters will regain almost every pound.

Why Do Most Regain Weight?

Weight loss can conflate restrictive dieting, an unhealthy mindset, and unsustainable habits, like extended intermittent fasting.

Traci Mann, professor of psychology at the University of Minnesota, sums up this sad phenomenon as, “calorie deprivation leads to changes in hormones, metabolism, and cognitive/attentional functions that make it difficult to enact the behaviors needed to keep weight off.”

So what can current and future dieters do?

Accept — right now — that weight loss isn’t a linear process that ends with a magical number on the scale. Arm yourself with these five crucial tips to lose and maintain lifelong weight loss:

Keep it Moving

A passion for exercise will facilitate sustainable weight loss. Not only does exercise burn calories, but it revs up the metabolism. Exercise can become a joy when you find a movement that you enjoy. While one hour of daily exercise is optimal, 30 minutes of heart-pumping movement can also lead to visible results. One study showed that overweight men who broke a sweat for 30 minutes a day shed 8 pounds over the course of three months on average.

Don’t Skip Breakfast

Like exercise, breakfast also stimulates the metabolism. That fuel first thing in the morning keeps appetite under control, promotes increased energy and leads to healthier habits. One study has shown that over 75 percent of dieters who successfully lose over 30 pounds and maintain the loss never skip that morning meal, says WebMD.

Pump Up the Protein

Protein, particularly at breakfast, prompts satiety and curbs appetite by reducing the level of hormones that increase hunger. Allot 30 percent of your macros to Protein, or roughly 150 grams of protein on a 2,000-calorie diet.

But not all Protein Sources are created equal. The Harvard T.H. Chan School of Public Health recommends choosing healthy protein sources (beans, soy products, nuts, fish and poultry) whenever possible to facilitate weight loss and boost overall health. Unsaturated, cholesterol-free plant proteins lower LDL cholesterol and decrease the risk of heart disease.

Pulverize Pulses

Pulses (beans, peas, chickpeas, and lentils) are miraculous, affordable protein sources that are often overlooked. One meta-analysis showed that 130 grams of pulses per day contributed to over half a pound of weight loss. Not only do pulses help you feel 31 percent more full, but these low glycemic nutrition bombs at dinner can reduce appetite going into the next day, known as the “Second-meal Effect.”

Munch on Veggies

Colorful vegetables should also be on the to-add list. The Center for Disease Control and Prevention (CDC) promotes regular consumption of water- and fiber-rich vegetables for weight loss and weight maintenance. For very few calories jam-packed with vitamins and minerals, vegetables help you feel full quicker and prevent overeating. Shoot for 1-2 servings of delicious vegetables at every meal for long-term weight management.

Here’s the bottom line: there are no shortcuts when it comes to sustainable weight loss, but there are habits that make the journey easier. Instead of fixating on deprivation, focus on the foods that you can eat in abundance and movements that add joy to your life.

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