As if I had some magical secret that would leap from these pages and grab that doughnut out of your hands and shove an apple into your mouth.

It's not happening.

So what is my advice? What's different from the last 600,000 or so words I've written or said on the countless news programs where I’ve been asked to speak?

Not too much. In fact, the science has not really changed too much in the last 15 years in terms of weight control. Is there a group of successful losers? Some place to look for answers? Not exactly, but the National Weight Control Registry (NWCR), maintained by Brown Medical School and the University of Colorado, is the largest ongoing investigation of long–term successful weight–loss maintenance. Registry members have lost an average of 66 pounds and kept it off for 5.5 years.

The researchers use detailed questionnaires and continuous follow–up surveys to track the behavioral and psychological characteristics of these successful losers. So maybe their strategies will help you, too. Here are some of the findings:

• The "average" woman in the registry is 45 years of age and currently weighs 145 pounds, while the "average" man is 49 years of age and currently weighs 190 pounds.

  Message: It's not too late to lose weight; don't give up.
  

• The amount of weight lost ranges from 30 to 300 pounds.

  Message: Even if you have a lot to lose, it is possible. Others have done it.
  

• Duration of successful weight loss has ranged from one year to 66 years. Some have lost the weight rapidly, while others have lost weight very slowly — over as many as 14 years.

  Message: Lose at your own pace, but at least start.
  

• 45 percent of registry participants lost the weight on their own, and 55 percent had the help of some type of program.

  Message: Experiment, plan and realize there is no specific "best" way to lose weight (as long as it's healthy).
  

• 98 percent of registry participants report that they modified their food intake in some way.

  Message: You are going to have to change something; the weight is not going to magically come off your body.
  

• 94 percent increased their physical activity, with the most frequently reported form of activity being walking.

  Message: You need to exercise, and walking does the trick.
  

• NWCR members use a variety of strategies to keep the weight off. Most report continuing to maintain a low–calorie, low–fat diet and doing high levels of activity.
  
• 78 percent eat breakfast every day.

  Message: You must eat breakfast; no question about it.
  

• 75 percent weigh themselves at least once a week.

  Message: Know where you stand. Are you gaining or losing?
  

• 62 percent watch fewer than 10 hours of TV per week.

  Message: If you're watching TV, you're not moving and you're probably eating something unhealthy.
  

• 90 percent exercise, on average, about one hour per day.

  Message: 20 minutes a day is great, but to keep the weight off, you need an hour every day, seven days per week, without fail.
  

OK. So what else can you do? There's a lot, but the reality is that it's hard to lose weight and keep it off. And if you happen to be unfortunate enough to have a slow metabolism, or if you're addicted to unhealthy foods, nothing is going to change unless you make the changes.

That said, if you and I were friends and you wanted to know what to do to lose weight, I would probably e–mail you the following: a diet starter kit. After that, I would try to help you, but the truth is, if you read the following and do the work, you will more than likely "get it" and be on the road to helping yourself.

Here is my weight-loss starter kit:

1. Dieting, The Real Story; read this first to get the sobering truth about dieting.
   
2. Then take the following two–part weight–loss quiz: Part 1 and Part 2.
   
3. Figure out the reason(s) why you want to lose weight, and get connected to that reason (or reasons).
   
4. You might also need to read this to help you get in touch with the reason WHY.
5. Don’t depend on willpower, it probably won't work: Read Diet Detective's Guide to Using Power, Not Willpower.
6. Skip the excuses; all they do is waste time and energy. Excuse-bust here, and figure out what makes it difficult for you to stop making excuses here.
7. Next, set goals. Setting goals helps you to think and process the details that matter.
8. Then plan. You have to have a plan to lose weight; if you believe you're going to wing it, forget it. You will fail. Read this planning guide, and take the time to fill it out with careful diligence. Also, work on the following behavioral exercises to help get you through the tough times: Life Preservers. Mental rehearsal.The first two are a primer about weight control, and here is a "cheat sheet" to keep you on track.
9. Keep in mind that alcoholic drinks are liquid doughnuts.
10. Add exercise to your life. Start walking. That’s it, plain old walking - nothing fancy.
11. Create a diet program you can live with forever.
    
12. Finally, keep doing it until it becomes automatic; it needs to be like brushing your teeth.