We've all been there – when you're carrying extra pounds, losing weight can seem like a daunting task. But the rewards are sweet. The first time you can slide into your skinny jeans (you know, that pair we all save "just in case") is a moment of pure personal triumph. The key is to sort through all the diet info out there and find out what honestly works. We spoke with dietitians, weight loss coaches, personal trainers and real women who've lost the weight – and kept it off – to find out the 20 top diet tips.

You have to change your eating habits permanently if you want to lose weight and keep it off. "You can't just change what you eat for a short while, for a lasting effect," says Ramona Josephson, a Vancouver-based registered dietitian and president of weightlossdeal.com.

Foods high in refined sugar are one of the fastest ways to add pounds. Check food labels for sugar in all its disguises: dextrose, fructose, corn syrup and maltodextrin, says Jennifer Salib Huber, a Halifax-based reigstered dietitian and naturopathic doctor. We all have our weaknesses, so if it's sugar you crave, reduce the amount over time. Ajax, ON mom Kathy Kirton, was overweight after three pregnancies. She went from eating a regular-size chocolate bar every day to a Halloween-size and then to a 100-calorie bar. Then she reduced the frequency of the treats and has lost 28 lbs so far.

Most people know trans fat should be avoided as it increases bad cholesterol (LDL), decreases good cholesterol (HDL) and hardens arteries. And saturated fat should only make up seven to ten per cent of your diet. However, unsaturated fats, found in foods such as nuts, fish oil and olive oil, are beneficial. "They help reduce inflammation, lower cholesterol and prevent cardiovascular disease," says Salib Huber. Additionally, they slow down the absorption of food into the bloodstream, keeping you full longer. But don't overdo it. You only need one to two teaspoons of unsaturated fat in a meal.

It seems like a no-brainer, but we've all skipped it. "When you eat breakfast, you keep your metabolism rate up. If you don't eat breakfast, your body sees it as potential starvation and your metabolism slows down," says Josephson.