The only sound, time-proven skills for permanent weight management are: 1) maximize nutrients; 2) cut back on refined and processed foods, fat and sugar and; 3) exercise almost every day. Keep in mind that while you cut calories, you don’t want to sacrifice health by cutting vitamins, minerals, and phytonutrients. That means making every bite count. Any good diet should emphasize colorful fruits & vegetables, whole grains, fatty fish for the omega-3s, with moderate amounts of calcium-rich (nonfat milk) and iron-rich foods (extra-lean meats, chicken, or legumes). Even the best diet can’t guarantee optimal intake of all nutrients when it drops below 2,000 calories. So, consider taking a moderate-dose, well-balanced vitamin and mineral supplement.