I was able to lose 25 lbs. in 12 months incorporating popcorn into my diet. I eat a light breakfast and a regular meal for lunch, something like soup and salad and then popcorn for my evening meal. Dinner was killing me because I usually ate a large dinner although healthy. I have been able to stick with this for a year and it shows. I exercise everyday as well. On the weekends I eat what I want within reason and it seems to be working for me. I use a plastic microwave bowl you can buy at target that is specifically made to pop popcorn without any oils. I use spray butter substitute for flavor. It's not for everyone but it does work because it is low in calories and filling. Good Luck.