Though we all have different bodies and different metabolisms, there are some constants when it comes to achieving effective, sustainable and lasting fat loss.

1. Thou shalt not starve. Believe it or not, starving yourself is the least effective way to lose weight long term. That’s because it dramatically slows down your metabolism as the body tries to conserve calories. Once you do resume eating, the pounds will pack right back on.
2. Thou shalt eat smarter and move more. If fat loss could be summed up in one simple commandment, it would be this. By eating smarter, fewer calories go into your body. By moving more, increased calories are burned by your body. This combination of healthy eating and exercise creates the calorie deficit needed for weight to be lost.
3. Thou shalt not fall for fad diets. When it comes to weight loss, there are no shortage of marketing gimmicks promising quick fixes. Don’t rely on marketing; rely on science. And though the science of weight loss isn’t as sexy as popping a pill or eating only cabbage for a month, it’s effective and sustainable.
4. Thou shalt eat carbohydrates. Though they get a bad rap, carbohydrates are used by our bodies for energy - and can help you power through a difficult workout. No carbs means no energy, and that’s a recipe for disaster. Instead of cutting carbs altogether, move from simple carbs to complex carbs.
5. Thou shalt strength train. Don’t fall into the “I only do cardio” trap. By including strength training in your workout routine, you’ll ensure that you lose mostly fat - and not a combination of fat and muscle. Retaining your hard-earned muscle doesn’t just look good; muscle keeps your metabolism cranking.
6. Thou shalt not have endless cardio workouts. Cardio is an important component of any routine, but people looking to lose weight often spend endless workouts on the treadmill or elliptical. Long cardio workouts can actually result in muscle loss and belly fat.
7. Thou shalt understand the difference between hunger and appetite. Hunger is your body’s need for food, while your appetite is really more about cravings. To help determine hunger levels, score hunger and fullness using this scale.
8. Thou shalt eat lots of fiber. Most of us don’t get enough fiber, but this is especially true for dieters. Fiber takes a long time to digest. As a result, it helps you feel fuller for a longer period of time.
9. Thou shalt read nutritional information. Ignore the subjective marketing hype of product packaging; instead, go directly to the objective nutrition information and ingredients. Pay special attention to the serving size, calories, sugar and saturated/trans fat.
10. Thou shalt stay hydrated and well-rested. Your body needs water - and drinking enough of it can help lessen hunger. Nine cups per day are recommended for women and 13 for men. And last but not least, getting plenty of rest is an important ingredient for weight loss. It keeps cortisol levels down and gives your body plenty of time to rebuild and recover from workouts.

Do you have anymore commandments of weight loss to add? Share them in the comments below! And to lose stubborn body fat once and for all, download the Davey Wavey Weight Loss Program.