According to a Gallup Poll, last year, around 41% of U.S. adults admitted they were overweight. (It's actually 73% — and may hit 85% by 2030.) And at any one time, as much as 50% of this country's adult population is trying to shed excess pounds.

It can be life changing, when done correctly. But according to a study by Ohio State University researchers, a lot of people rely on diet pills, skipping meals, low-carb and liquid diets, smoking, taking laxatives, and purging to lose weight. And those don’t work.

Looking at data on more than 20,000 U.S. adults, the researchers found that the most effective weight loss approach was:

1. A higher intake of quality proteins (not animal products loaded with saturated fats, but lean poultry, plant-based protein, and salmon and other fish) along with a reduction (or elimination) of refined grains and added sugars

2. An increase in physical activity/exercise 

They also found that losing around 5% of your body weight if you are overweight or obese isn't enough to improve or protect your heart health.

To do that, you need to achieve the American Heart Association's "Life's Essential 8," hitting healthy targets and guidelines for body weight, blood pressure, cholesterol, blood sugar, smoking, physical activity, diet, and sleep.

It’s not as hard as it sounds if you follow the innovative approaches to improving physical and emotional health presented in my book, "The Great Age Reboot" (pages 185-186).