If you’ve made (and then broken) the same old weight- or health- oriented resolutions each January, you’re not alone.

It might be time to focus on research-proven approaches to get healthier that actually work — without gimmicks, diets that eliminate foods, or buying strange foods and equipment.

Start Well: Eat Breakfast

Start the day right, and it really can make things go better all day. Research has repeatedly shown that people who eat breakfast tend to take in more nutrients (calcium, iron, protein and fiber), are more alert and can concentrate better, and may even have better success with weight management.

To get yourself off to a strong start, think about combining protein, carbohydrates and low-fat dairy. Some possibilities: whole grain cereal and a high protein yogurt, an English muffin with peanut butter, or an egg sandwich with fruit and yogurt.

Eat Rough(age): Make Fiber a Priority

Fiber, found in whole grain wheat, barley, corn and oats, as well as in fruits, vegetables and beans, helps keep things moving easily through the digestive tract. Remember that grain fiber has different nutritional benefits than fruits and vegetables, so you need both.

Fiber is also filling, providing volume with few calories because our bodies don’t have the enzymes to break it down. But fiber can be digested and used for fuel by the 10 trillion bacteria that live in the colon and prevent numerous health conditions.

Get Your Facts Straight: If It Sounds Too Good to be True...

Losing 10 pounds in two weeks only to regain it in eight makes no sense. Whether you’ve tried to go gluten-free, low carb or avoid all white foods, chances are quite high that your efforts didn’t result in long-lasting effects. What does work? A balanced eating pattern and an active lifestyle.