According to the World Health Organization, individuals with a Body Mass Index, or BMI, higher than 30 are considered obese. In the US, fully one third of the population is considered obese by this metric — a disturbing statistic, considering the health risks that go along with carrying significant extra weight. There are many health problems associated with obesity, from high cholesterol, heart disease, joint problems, and even mental health considerations like depression and anxiety. In fact, these myriad health problems are the second leading cause of death, outdone only by smoking.

It’s not that Americans are unaware of this problem or the risks it poses. In fact, more than half the population of U.S. adults are trying to lose weight right now – but it’s easier said than done. Below are 5 common-sense, definitely-not-fad-diet ways to lose weight in 2019 you may want to consider before joining them:

1. Create a Meal Plan with a Nutritionist
You’re probably thinking that a nutritionist is an unnecessary extra step. After all, Google can tell you what to eat, and it isn’t like you don’t know you should eat more vegetables. However, a nutritionist can help you build a sustainable food plan that will lead you towards long term weight loss by factoring in some of your favorite foods that work for your body and your goal, so that you’re not shooting yourself in the foot down the road.

2. When it Comes to Workouts, Build Muscle to Achieve Weight Loss
Many people think the key to weight loss is logging hours and hours on the tread mill at the gym. Not so! To really amp up your metabolism and achieve your weight loss goals, you will need to build muscle with some combination and weight training.

3. Don’t Bet on Will Power
We have all had that argument with ourselves. “If I just put my mind to it and say no to everything, the pounds will melt off!” But research has shown again and again that to achieve real weight loss, it isn’t about white-knuckling it through temptation. You have to optimize your environment by removing temptation. That means clearing out the junk food from the cabinets, checking restaurant menus before you eat out, and maybe even getting a friend to be your accountability partner.

4. Build in Cheat Meals (Not Cheat Days)
Cheating on your diet every once in a while actually improves your chances of achieving sustainable weight loss. It balances hormones in your body, reduces your feelings of being deprived, and gives you the motivation you need to stay on track long term. However, it’s better to indulge in cheat meals, rather than entire cheat days. This reduces your chances of going over on recommended calories.

5. Find People to Share Your Journey With
Like many change initiatives, community is key. So whether it’s checking in with that nutritionist every once in a while, joining a gym, working out with friends, or plugging into an online weight loss community, don’t go it alone. You’re far more likely to stay on the path to weight loss if you have people to support you and cheer you on.