10 Ways to Stay on Track with Your Weight-Loss Goals No Matter What  

This article was written by Lizzie Fuhr and repurposed with permission from POPSUGAR Fitness.

There's no magic bullet or secret pill—sustainable weight loss does not happen overnight. If want to take weight off and keep it off for good, you've got to make some healthy lifestyle changes in order for your the results to last. Here are the 10 rules to keep in mind every day.

1. Thou Shalt Eat a Healthy Breakfast 
Foodie trends may come and go, but breakfast is a must. Studies suggest that people who eat breakfast regularly lose more weight than those who skip it in the name of drop pounds. With that said, any old breakfast won't do! Follow this nutritionist-approved weight-loss breakfast formula to choose yours wisely and start seeing results sooner.

RELATED: Get Faster While Burning Belly Fat: Treadmill Intervals

2. Thou Shalt Keep It Clean
One of the very fastest ways to see and feel results is to cut out processed foods and fill up on fresh foods straight from the Earth. Whenever possible, opt for whole, natural foods and follow our clean eating dos and don'ts. Once you clean up your diet and cut out the junk, you'll start feeling and seeing enormous changes. After a few weeks, you'll wonder how you ever ate any other way.

RELATED: A Winter Detox Cleanse That Won't Make You Feel Deprived

3. Thou Shalt Control Portions 
Even when you choose healthy foods, overeating these good-for-you choices can sabotage your weight-loss goals, and you might not even realize you're overdoing it. Use this handy printable chart to start learning about just how much constitutes one serving, or instead of eyeballing your meals, pick up some portion-control products so you can be as precise as possible.

RELATED: Tummy-Trimming Avocado Lunch Recipes

4. Thou Shalt Welcome a Sweaty Workout Session
When it comes to working out and losing weight, 15 minutes a few times a week is simply not enough. For her clients who want to lose weight, Michelle Bridges of The Biggest Loser Australia recommends working out "six days a week, ideally for 50 to 60 minutes at a time," and you can't be afraid to go intense, feel the burn, and build up a sweat. Your clothes should not be dry when you leave the gym! Not every workout has to be a crazy sweat session, but Michelle says three of your workouts every week should be "hard" exercise like interval training in order to see results.

5. Thou Shalt Set Mini-Goals
As you move along on your weight-loss journey, there is so much more to revel in beyond a tiny number on the scale. Setting specific and personal mini-goals like training for a race, slipping into the old pair of jeans, or grabbing heavier weights will help you stay connected and realize just how much progress you're making every day. These may seem like small wins, but they're absolutely worth celebrating.

For more weight-loss tips that will help you get to your goals no matter what go to POPSUGAR Fitness.

1. Prev:Gross New Study Reports How Much Weight You Need to Lose for Others to Notice  
2. Next:This Cold-Weather Comfort Food Will Also Help You Drop Pounds