When it comes to dieting, the most important factor in losing that extra weight is sticking to the plan … rather than deciding which diet is best.

A recent study published in the Journal of the American Medical Association found there isn’t much difference in effectiveness regarding weight loss between the top branded diet plans. Researchers argue that any diet plan will work as long as you stay with it.

The study focused on short-term weight loss effects from a diet, from six months to a year after the starting date.

After six months, people on low-carb diets lost 19 more pounds than those not on a diet. People trying out low-fat diets only lost 17 more pounds, but after a year, the two-pound difference disappeared and effects from the two types of diets varied little.

They did find, however, that trademarked diets that offered behavioral support and encouraged exercise sped up the weight loss process.

Behavioral support was the most helpful after six months of dieting and helped participants lose up to seven more pounds of weight. Exercise had a significant impact after a year of dieting by enhancing weight loss by four-and-a-half pounds.

The researchers analyzed 48 randomized clinical trials of various branded diets from Atkins to South Beach to Weight Watchers.

Understanding what helps people lose weight is crucial, as more than one-third of U.S. adults are obese. Several health risks are associated with obesity. Being obese increases your risk for diabetes, heart disease, stroke, arthritis and even some types of cancer.

Losing weight has more benefits than just lowering your waist size. Dropping a few pounds and getting in shape can have substantial health benefits for your body, as well.

So, instead of worrying which diet is best for you, choose one and stick to it.