When you want to lose weight it's hard to find where to start.

James O. Hill, PhD, is a Professor of Pediatrics and Medicine at the University of Colorado School of Medicine, Denver, Colorado. Hill's research focuses on the habits of people who manage to achieve what we all want: sustained weight loss.

So, how DO people successfully lose weight and keep it off?

It involves specific steps and habits.

Once you are motivated and have made a long-term commitment to maintain a healthy diet and lifestyle, you can find out what your body mass index is (BMI) and see where it compares to a healthy weight. After you start a consistent exercise routine (at least three times a week) you should also keep a record of what you eat.

The food journaling is key. Do you really pay attention to what you put in your mouth? More often times than thought, you do it without any thought process.

Once you do start paying attention, you may learn the things about your habits that you hindering you from attaining the weight that you want.

Many diet books help people get on track by creating a regimented plan for initial weight loss, but the issue with diet books is that almost none of them are practical for weight loss maintenance. 

So, what are the common key factors of people that keep the weight off and have maintenance?

Many tend to be physically active. They eat a low-fat diet, watch their caloric intake overall and eat the most important meal of the day, breakfast.

They also self-monitor by weighing themselves and keeping regular food diaries.

Nobody has said that losing weight is easy, but the hard work will pay off and you should start to actually prefer your new lifestyle adaptation.

Dr. Hill shares his research on how to finally win the war on weight loss and keep the weight off.