It happens all too often.

Your favorite pair of jeans has become too tight to zip, much less wear.

The coordinating top’s a little too clingy for comfort, too.

It would be easy to blame the clothes for shrinking in the laundry, but the truth is, you’re outgrowing them.

Each year, millions of people decide it’s time to get serious about losing weight. This phenomenon is especially apparent on New Year’s Day, but usually is only a memory by the time the Super Bowl parties come around.

But those who do diet, and stick to it, may find themselves faced with the pleasant task of shopping for a smaller wardrobe.

Over the years, just about every type of diet someone can invent has gone through its fad, with its backers and denouncers. Recently, the Atkins low-carb diet and a Mediterranean-style diet were rated most effective in a study published in the New England Journal of Medicine. Traditional low-fat diets had less effective results.

In an online poll conducted by the Daily Press, the tried-and-true Weight Watchers method topped the list, with 47.37 percent of respondents saying it was most effective for them.

The Atkins diet and diets using appetite suppressants or fat burners came in second, with 13.16 percent each. Counting calories earned 10.53 percent of the votes, low-fat diets 5.26, “other” 7.89 percent and “don’t know” 2.63. Thirty-eight readers responded to the poll.

Just about any diet has its accompaniments – books, frozen food, exercise aids. Those can be costly, and they also can be deceptive. For example, foods with low or no fat may be high in sugar, while sugar free foods can contain a considerable amount of fat.

Before investing in one of the plans, experts advise doing a little research. And losing weight can result from careful portion control, attention to balanced nutrition, and stepping up your exercise level.

Heather Winn, Extension educator for Cherokee County’s Oklahoma Cooperative Extension Service, said a good place to start is by studying a copy of the food pyramid chart and adjusting your diet to fit its balanced recommendations. You can pick up a free copy of the pyramid at her office, 908 S. College Ave., next to the Cherokee County Community Building.

Winn said anyone can lose weight on a diet that restricts one type of food, or provides pre-measured servings. But when a person has to eat in the “real world” and make his or her own choices daily, the pounds usually pile back on. That’s why so many well-intentioned dieters fail after a short time.

“Watch how much food you put on your plate and increase your activity,” Winn said. “It has to be a way of life for the rest of your life if you want to be healthy.”

She recommends cutting down on fat, sugar and sodium, and eating a balanced selection of foods. It’s easy to know that fresh fruits and vegetables are good for you, but it’s harder to know when choosing a processed food.