Published: May 03, 2013 8:04 AM EDT

FORT MYERS, Fla. -- Wink News Fitness Expert Mike Drumm joined us on WINK News Now This Morning with his two simple weight loss rules, and tips on how to stick to a diet.

1) Cut Calories: The first rule to healthy weight loss requires consuming fewer calories. This doesn't mean eating less food, but definitely BETTER food. Drastically limiting food with little or no nutritional value is essential. The calories you consume should be from nutritious foods to promote overall health. The majority of your diet should be composed of whole grains, fruits, vegetables, lean meats, eggs and dairy.

To reduce your calorie intake, Drumm says to get 30% to 40% of your daily energy from protein. When you're dieting to lose weight, protein is your best friend. It helps you preserve muscle and results in basically no fat storage. Research shows that a high-protein diet reduces overall appetite, so you feel fuller and more satisfied by the food you eat.  A high-protein and moderate-carbohydrate diet makes for a double-whammy of satiety. Drumm also suggests increasing your fiber intake. Fiber is an indigestible portion of food that absorbs water as it moves through the digestive tract, helping you stay feeling full. Keep your fiber intake high by eating plenty of fibrous vegetables and fruits, like bananas and broccoli. And finally, fill up on water! Research has shown that drinking a couple of glasses of water with each meal increases satiety while eating.

2) Burning Calories: In conjunction with cutting caloric intake, burning more calories promotes weight loss. A combination of aerobic exercise (like walking, jogging and swimming) and strength training (like weight lifting and push-ups) is optimal. The former actively burns off calories, while the latter replaces fat in your body with muscle, which boosts metabolism to passively burn more calories. Drumm recommends at least two and a half hours of aerobic exercise a week, each session lasting at least 30 minutes. As for strength training, 8 to 12 repetitions of 6 to 8 different exercises each, done 2 to 3 times a week.

Remember that you must start exercising gradually and build up to more strenuous and longer sessions.