They may come with fancy promises and newfangled research, but most sensible diets are logical rules for healthy eating.

These proven pointers are the most effective ways to lose weight:

DON’T SKIP BREAKFAST.Eating breakfast not only gives your metabolism a little jolt but prevents you from overeating at lunch. If you wake up without an appetite, give it an hour to develop. And have a bite even if you still don’t feel hungry.

CONTROL YOUR PORTIONS. Make a fist: That’s about how much carbs you should eat at each meal. Now lay your hand flat and look at your palm (without your fingers and thumb): That’s how much protein you need. The amount of healthy fats should be as big as your thumb from the knuckle up.

EAT FAST FOOD ONLY OCCASIONALLY OR AVOID IT ALTOGETHER.If you’re on the go and crave something substantial, try a turkey sandwich (minus the dressing which contains hidden calories), as it is low in saturated fat and cholesterol.

DON’T PANIC WHEN YOU EAT JUNK FOOD.It’s okay to eat junk food once in a while, says sports and exercise psychologist Edgar Tham. Don’t deny yourself completely or you’ll feel deprived. Keep the servings small and limit them to a few times a week.

EAT AT HOME MORE OFTEN.If your children and husband refuse to eat what you’ve prepared, cook whatever they want and prepare large serving of veggies for yourself. “If they see Mummy eating healthy, they might do the same,” says Wendy Yeo, fitness trainer.

EAT MORE FRUITS – and eat them first. Most diets advise eating more fruits and veggies. To fill you up, Wendy suggests eating your fruits before your mains instead of after.

LEAVE LEFTOVERS ALONE! You don’t have to eat your children’s leftovers. If they always have trouble finishing their food, give them less next time. When eating out, wait until Junior finishes his food before ordering your own.

DRINK IN MODERATION.A four ounce glass of wine and beer have about 100 calories and 140 calories respectively. So you should limit yourself to one glass a day. Sip your drink to make it last longer.