We frequently get asked "how do you lose weight and keep it off for good?" The simple answer is, make healthy food choices, watch your portion sizes and keep moving.

Researchers at the Mayo Clinic point out that sticking to eating a low-fat, low calorie diet is important. According to their study it is also important to restrict certain foods, limit quantities, count calories and fat grams. In short study participants lowered their caloric intake.

The second component to keeping weight off was being physically active. More than 90 percent of participants exercised regularly, brisk walking being the most common activity. Most participants walked briskly for 30 minutes to an hour at least three to six times per week

So how to you keep the weight off for good once you lose it? The participants kept their new eating and exercise regimens in place. When participants maintained their weight loss for at least two years, they reduced the risk of regaining weight by 50 percent.

Some additional tips from our readers include having a cheat meal once a week where they were allowed to eat whatever it is they craved. Another tip is to not be so hard on yourself if you should slip up with your nutrition plan or exercise schedule. A great tip we heard over and over is to set realistic goals for yourself. Make sure you are doing only what is good for your body to get to where you want to be. We at fitfoods.com believe you should reward yourself for reaching weekly goals. Reward yourself with a massage or manicure if you reach your goal of walking every day for thirty minutes 6 days in a row. This will keep you motivated. One reader tells us to not get disappointed if the scale doesn't move in the right direction or move at all, "just keep at it and the good results will follow. It's just a matter of time until you see the strong healthy body you've been working hard to achieve."