Weight loss advice is constantly coming at you—whether you ask for it or not. You might hear about it via the latest wacky plan some influencer tweets out, a buzzy bestselling book, or your judgey sister-in-law who has been eyeballing your body at every family gathering since your brother first brought her home. There is certainly no shortage of tips on how best to slim down. The problem is, of course, that most of them are (low-fat) baloney, and won’t result in long-term, lasting weight loss. Research shows that almost half of all Americans have tried to lose weight within the last year, according to the Centers for Disease Control and Prevention, and many succeed. It’s keeping it off that’s a heck of a lot harder: A meta-analysis of 29 long-term studies showed that more than half the weight people lost had been regained at the two year mark, and by five years, folks had put 80% back on, according to a 2018 article in Medical Clinics of North America.