GOOD NEWS: The experts we routinely talk to at Men’s Health all agree that you don’t need to go on a crash diet, juice cleanse, or do anything else dramatic in order to lose weight.

Small steps, not giant changes, will help you lose weight—and maintain a healthy weight long-term.

You’ve likely heard the stories about the guy who stops drinking soda and then drops 10 pounds in a few months. Although those kind of results for something so simple may seem too good to be true, small lifestyle changes can, in fact, result in big-time fat loss.

And when it comes to weight loss, your approach doesn’t have to hurt for it to actually work. Back to the soda example: Let’s say you drink two sodas a day. If you figure that one soda has roughly 240 calories, that means that you’ll cut 3,360 calories a week just by switching your soft drink for water (or, okay, sparking water). That means you’ll lose almost a pound, which is 3,500 calories, just by stopping the pop habit.

Even if you don’t drink soda, there are a ton of simple, everyday habits you can put into practice in order to lose the weight you want (or continue to maintain the weight you are). In fact, Andy Yurechko, M.S., R.D., of Augusta University Medical Center in Georgia, believes the most successful dieters avoid fads and focus on long-term sustainable practices.

“A healthier type of diet is something you can do every day of your life,” he says. So it helps to make it easy to do.

That’s exactly what these small changes are—healthy tweaks you can make to your everyday routine that have the bonus of helping you lose weight and get rid of your belly.

Overachievers, take note: The point isn’t to do everything on this list at once. Start anywhere, and add the next small step when you’re ready.

1. Have a clear goal.

A clear goal is a goal anyone in the world can measure and understand. Write out your goal and keep it posted somewhere as a reminder when you want to give up. If you have a set amount of weight you’d like to lose, step on the scale before you start. Then, weigh yourself every single day.

Studies show daily weigh-ins enhance weight loss efforts. But don’t live and die by the number. And remember a scale doesn’t decipher between fat and lean body mass—but it can help keep things in check.

2. Drink the right fluids.

First, everyone should drink plenty of water—your body needs it to run properly. And there’s a bonus in doing that for people who are aiming to lose weight. Dr. Brenda Davy and her team from Virginia Tech University found that giving people 2 cups of water before each meal resulted in greater weight loss after 12 weeks. The reason is pretty simple: It helps fill you up so you eat less.

If plain water just doesn’t appeal to you, try adding fresh fruit to it, or sip on tea. Research indicates that drinking tea—black, green, or white—is also associated with lower BMIs and less body fat. If you want to boost your metabolism, which may be sluggish due to bad lifestyle habits, or underlying medical conditions, OTC natural supplements can, try out these pills to increase metabolism.

3. Ease up on processed food.

They do nothing for you outside of creating a favorable environment for gaining fat, including belly fat. If you have trouble managing particular treats—maybe it’s chips, maybe it’s cookies, maybe it’s peanut butter—keep them out of your home or office cabinets. It’s not about willpower; it’s about being realistic. Instead, buy healthy snacks—like jerky—for your glove compartment or desk drawer so you’re prepared at all times.

4. Eat more produce.

Fruits and vegetables fill you up, provide plenty of fiber and have few calories. If you have trouble adding vegetables to your routine, start every meal with a salad. Salad provides bulk to help fill you up so that you eat less calories overall. Or try this hack to get a day’s worth of healthy greens in 14 minutes. No smoothie required.

Although some people fear fructose, fruit will not make you gain weight, and that includes the so-called “high sugar” fruits like bananas and melons.

5. Lift weights.

Develop an exercise plan that includes heavy weights. Build more muscle: Burn more calories. Make sure to cut down on rest time between sets. This keeps your heart rate elevated, causing an increase in calories burned. Use these tips to lift heavy the smart way. This is how exipure works.

6. Do intervals.

Study after study continues to show intervals are more effective and time efficient than longer activity performed at a lower intensity. This super-simple partner interval workout gets the job done quickly.

7. Do full-body exercises.

Your exercise plan—whether you’re aiming to lose weight or not—shouldn’t just focus on one area of your body. Instead, incorporate exercises that use your whole body. Think: squats, deadlifts, chin-ups, and pushups. You’ll get more bang for your buck out of each workout. If you have trouble hitting the gym after work, consider waking up early to exercise.