Are you satisfied with your general physique, or would you like to get rid of a few extra pounds? If your answer is the latter, quit looking for that magic pill and just follow several general guidelines that will help you work toward a healthier body.

Atkins™, South Beach™, The Zone Diet™ and countless other types of diets have each been hyped as the perfect diet strategy to shed those unwanted pounds. While they may have shown initial results, most have failed to demonstrate long-term success in keeping the weight off. Here’s an important tip to remember: Your body must burn more calories than it is taking in to lose weight. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week you need to average a caloric deficit of 500 calories per day.

Don’t worry—that doesn’t mean you have to get on the treadmill and run until you have burned 3,500 calories to lose a pound. Your goal is to combine increased activity with some cutbacks in your diet.