Continued from Yo-Yo Dieting and Weight Loss Cravings.

Lose weight in small increments “Rather than try to lose 30 pounds, go five pounds at a time,” suggests Madelyn Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center.

Here’s an even more radical idea: With each 5 pounds you lose, stay there for several weeks rather than try to lose more.

As you hold steady, assess how much effort it’s taking to keep your weight stable. Rate that effort on a scale from one (it’s a cinch) to 10 (it’s killing you).

Aim for the middle ground — a point where you feel in control but not deprived, Fernstrom says. “A ‘five’ means you’re thinking before you eat, you’re choosing one food and not another, and you’re getting 30 to 40 minutes of activity on most days.”

Don’t try to lose any more weight until you’ve safely reached that middle ground. Research clearly shows that the faster you shed pounds, the more likely you are to gain it back.