There is no shortage of quick-fix diet fads to go around, but if you want to lose weight and keep it off, there is no substitute for the good old fashion way: exercise and diet.

The Centers for Disease Control and Prevention recommend a healthy weight loss of 1 to 2 pounds a week. Longterm changes in exercise and eating habits are necessary to keep the weight off.

Here are five CDC-approved steps to meet you weight loss goals.

Make a commitment: You must make a conscious decision to change your lifestyle. Many people find it useful to sign a contract with specific goals, such as how much weight they want to lose and when they want to lose it by. It may also be helpful to make a list of all the reasons to lose weight.

Take stock of where you are: Keep a “food diary” for a few days to assess how many calories you’re actually taking in now. It may be beneficial to speak with a health care provider for an overall health check. Search around your home for convenient places to exercise.

Set realistic goals: Set short-term goals that lead to achieving your longterm goals. They must be specific, realistic and forgiving. Be sure to reward yourself for achievements.

Identify Resources: Surround yourself with positive people who are supportive of your weight loss. Try to find a “workout buddy” to help keep you motivated.

Monitor your progress: Revisit your goals and evaluate your progress on a regular basis.

List courtesy of cdc.gov