So you’ve been successful at dropping weight in the past but always manage to gain some of it back. Anne Fletcher, MS, RD, and author of Thin for Life, studied 160 people who have successfully lost weight and kept it off. From their stories, she has developed these 10 tips for permanent weight loss:

1. Believe in your success. You have the willpower to keep the weight off; believing in yourself will help you during rough times.
2. Be accountable. Realizing that weight loss is your responsibility is a key to keeping the weight off.
3. Make it your own. There are many excellent diet plans and programs, but it is important that they fit into your lifestyle. Be realistic about losing weight and avoid the temptation of fad diets.
4. Eating is essential. Dieting doesn’t mean starvation. Enjoying your favorite foods in moderation, treating yourself, and listening to your body are all keys to permanent weight loss.
5. Be proactive. If you do find yourself gaining a few pounds, do something about it. Ramping up your exercise, keeping a food journal, cutting back on sweets, or watching your portions can all help you get back on track.
6. Be positive. If you have a rough week, avoid negative statements such as “I’ve blown it.” Replace them with affirming and nurturing statements like, “I’m in control. I can get back on track.”
7. Keep moving. Regular physical activity is important to keeping excess weight off. Find something you enjoy doing, or mix up your routine to keep from getting burned out.
8. When life hands you a lemon, don’t make a pie. Don’t let food be your comfort during tough times. Instead of succumbing to emotional eating, try carefully evaluating your problem, talk to friends, or write in a journal.
9. Do something good for yourself. Find ways to reward yourself for keeping the weight off, without using food—a night out with friends, a date with a bubble bath; get creative and keep it fun.
10. Don’t go solo. Finding support from family and friends can help you keep the weight off through good and bad times.

Managing your weight takes time and effort, but these tips can help make it work for you.