Lose weight and keep it off. Do we have your attention yet?

A new study found that 3 simple rules could help make that happen.

Brand new research published in the journal of the academy of nutrition and dietetics finds women who eat out at lunchtime at least once a week don't lose as much as women who regularly eat-in.

Researchers say restaurant meals at any time stop a diet dead in its tracks, but lunch seems to be the worst.

"I won't have anything else fattening the rest of the day," says Jessica McDowell, who’s using the three rules to lose weight.

McDowell says she usually eats salads and sandwiches brought from home.

McDowell lost 50 pounds 10 years ago following the lunch rule and two others recommended in the new study: Don't skip meals and keep a food log.

"It's probably the strongest predictor between long term and short term weight control," says Dr. Gray Foster, an obesity researcher.

Head of the Center for Obesity Research at Temple University, Foster says the study, which focused on women 50 and up, is good advice for anyone trying to trim down.

"Most of the guidance that consumers get is eat this don't eat that,” says Foster. “I would argue most people know what to eat and what not to eat what they don't get as much help with is how, so these are very applied how tips."

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