If you’re trying to lose weight, you’ve probably heard plenty of “tips” from friends, family, and coworkers.

While some of this advice may be helpful, much of it is misguided, based on outdated science, or even harmful to your health.

To truly lose weight safely and quickly, you need to follow a plan based on smart, evidence-based strategies. Here are 10 expert tips to help you meet your weight loss goals:.

1. Start with a realistic goal.

The first step to successful weight loss is setting a realistic goal for yourself. Aim to lose 1-2 pounds per week, which is a safe and sustainable rate of weight loss.

Any more than that and you risk losing muscle mass and facing nutritional deficiencies.

2. Keep a food diary.

Many people underestimate how many calories they consume each day, which can make weight loss goals difficult to achieve. To gain a better understanding of your eating habits, keep a food diary for a week or two.

Write down every single thing you eat or drink, along with the portion sizes. This will help you see where you may need to make adjustments.

3. Stay hydrated.

Drinking plenty of water is crucial to weight loss success. Water can help you feel fuller, which can lead to consuming fewer calories, and it can also help prevent dehydration, which can lead to false hunger signals.

Aim to drink at least 8 glasses of water per day, and avoid sugary drinks and alcohol.

4. Get enough sleep.

Lack of sleep can contribute to weight gain by altering hormone levels that regulate hunger and appetite. Aim to get at least 7-8 hours of sleep each night to promote healthy weight loss.

5. Watch your portion sizes.

Even healthy foods can lead to weight gain if eaten in excessive portions. Use measuring cups and a food scale to ensure you are eating appropriate portion sizes. This will help you stay on track with your calorie goals.

6. Choose nutrient-dense foods.

When trying to lose weight, it’s important to choose foods that are high in nutrients but low in calories. This includes fruits, vegetables, lean proteins, whole grains, and healthy fats.

Avoid processed foods and foods with added sugars, which can contribute to weight gain.

7. Move your body.

In addition to cutting calories through diet changes, it’s important to increase physical activity to promote weight loss. Aim for at least 30 minutes of moderate exercise each day, such as brisk walking, biking, or swimming.

Workouts that combine cardio and strength training, like circuit training or HIIT, can be especially effective for weight loss.

8. Don’t skip meals.

Skipping meals can actually backfire on weight loss attempts. When you skip meals, your body may go into “starvation mode,” slowing your metabolism and storing fat. Aim to eat three meals per day, with one or two snacks if needed.

This will help keep your metabolism working properly and prevent overeating later in the day.

9. Be patient.

Weight loss is not always a linear process and can vary from week to week. Don’t get discouraged if you hit a plateau or if your weight fluctuates. Focus on making healthier choices every day and be patient with your progress.

10. Consider working with a professional.

If you’re struggling to lose weight on your own, consider working with a registered dietitian or personal trainer. These professionals can provide tailored advice and support to help you reach your weight loss goals.