Try things like swimming, jogging, running, playing basketball, biking, or playing tennis, just to name a few. Exercising will not only help you lose weight, it will also improve your heart health.

It’s easy to incorporate HIIT into your workouts. Just work on a 1-to-2 ratio of exercise to rest period. That is, you go as hard as you can for a set amount of time and then rest for double that time. For example, if you’re biking, bike as hard as you can for 30 seconds then coast for 60 seconds. Keep repeating this process throughout your workout. [4] X Research source

Adding muscle will help your body look more defined, even if you don’t lose much subcutaneous fat. Muscle weighs more than fat, so if you are just judging your health based on weight, it might seem like you aren’t getting healthy even though you are actually losing fat and gaining muscle.

Instead of taking a coffee break at work, take a quick walk around the building. Try biking or walking to work instead of taking your car.

If you have kids, try playing with them. Strike up a soccer match, jump on the trampoline, or play tag.

A dog can also make a good exercise companion. If it likes to go on walks, it won’t let you forget in the evening!

Figure out how many calories you typically eat in a day and try to cut that back by up to 500 calories to start with. Always talk to a doctor before changing your diet. They can help you decide the best way to cut calories and how many you need to cut. For apps, you can try MyFitnessPal, Lose It, or Fooducate, all of which are free.

For instance, even a small scoop more of cereal or granola can add 100 calories. Learn common portion sizes to make it easier. For instance, a serving of meat is about the size of a deck of cards. A serving of cheese is 4 dice, while a serving of most cereals is about the size of a baseball. For noodles and rice, aim for a portion that’s about the size of your fist. [9] X Research source

You don’t have to cut out sugary drinks altogether. However, make sure you’re drinking them in small quantities. For other options, try flavored, unsweetened sparkling water, club soda or tap water with added fruit for flavor, or unsweetened tea or coffee.

It can help to swap the item for something else. For instance, instead of juice, try a fruity herbal tea in the morning. Instead of a cookie after your meal, eat some fruit or chew some gum to satisfy your sweet tooth. You could even have a small piece of dark chocolate.

Whole grains like whole-wheat bread and brown rice are much better.

You can also split your meal in half right when it comes out. Put one half in a takeout container to take home with you.

For instance, when making scrambled eggs for breakfast, cook strips of bell peppers, mushrooms, or onions in the pan for a few minutes before adding eggs. You could also wilt fresh spinach into the eggs at the end. When making wraps or sandwiches for lunch, fill them up halfway with veggies. Try tomatoes, cucumbers, bell peppers, spinach, and onions, just to name a few. Bulk up your soups by adding extra vegetables. Most of the time, you won’t even notice they’re there, particularly if they’re cut small enough. For example, add onion, bell pepper, and finely chopped kale to taco soup or sweet potato and onion to chili. Try swapping vegetables for some of your carbohydrates. Use zucchini noodles in place of pasta or cauliflower in place of rice or mashed potatoes. Alternatively, just decrease the amount of pasta you fix and add chunks of vegetables instead.

For example, try an apple, an orange, a banana, or handful of grapes. You could also eat half a sliced cucumber, a few slices of tomato, or sliced bell pepper.

Low-fat dairy is also a good source of protein, including low-fat cheese, skim milk, and yogurt. Try to avoid processed meats like hamburgers and red meats like steaks. [18] X Research source

Monounsaturated fats and polyunsaturated fats are beneficial; they lower blood pressure and reduce your chances of heart disease and stroke, for instance. Fatty fish includes tuna, mackerel, salmon, and sardines, to name a few.

Whole grains include whole wheat pasta, whole wheat bread, flaxseed, quinoa, buckwheat, and bulgur. Oatmeal, brown rice, and barley are also good choices.

Read the labels to see if it has added sugar or salt.