There are thousands of weight loss programs on the market. You may have even tried most of them! Each one seems to have a different approach to the same goal- a kickin figure. So while there are tons of diets to choose from, the ones that actually work all have these 3 things in common. Here they are…

1. Eat the right amount of food. If you choose the best super foods but eat too much of them, your weight loss plan won’t work. In fact, a common mistake I see of so many dieters in my office is being a healthy overeater. To lose weight and keep it off, you need to eat less. Literally. For example, chicken breast is great for you, but not if you eat too much of it. Almonds? Yep, they’re healthy, but not if you eat more than your daily caloric intake allows. Do you eat healthy snacks? They are better for your body than junk food, but they will still cause weight gain if you consume too much of them.

2. Count Calories. One popular weight loss plan advertises that you don’t have to count calories; you just have to count Points. Guess what? That is calorie counting! Bottom line is that weight loss happens when you create a specific energy deficit. Every diet that works is some variation of calorie restriction, even though it may not be advertised that way. Calorie counting may seem like a time suck, but with the availability of mobile apps it has become easier and faster than ever.

3. Move More. You’ve heard this before, right? But, here’s the exciting news. It doesn’t necessarily mean that you have to exercise. For some people, exercise works against them (yes, I am for real!). If you complete a hard workout in the morning and then spend the rest of the sitting in the car or at your desk, you will probably end up burning fewer calories from movement than a person who does not exercise but who makes non-exercise activity a part of their daily habit. It’s called Non-exercise activity thermogenesis (NEAT), and is the term used by scientists to describe the calories burned from your non-workout movement. Whether you exercise of not, be sure that your NEAT is maximized every day. Oh, and if you do exercise, make sure you don’t use it as a justification for eating those chicken nuggets your son left on his plate!