And it has nothing to do with depriving yourself.

It’s human nature to look for shortcuts—especially when it comes to losing weight. But scientific research has made it abundantly clear that the key to long-lasting weight loss isn’t committing to an overly restrictive diet or vowing to go hard at the gym every single day. What’s more effective is making small, incremental healthy changes that are easier to stick with.

If you’re used to eating a lot of ultra-processed foods and live a primarily sedentary lifestyle, making changes to the way you eat and live can feel overwhelming. Where should you even start? It’s something that Gabbi Berkow, MA, RD, CND, CPT, a registered dietitian and certified personal trainer, hears a lot from clients. Instead of changing everything all at once, try starting with integrating one or two healthy habits into your daily routine. There are two habits in particular that Berkow says can be beneficial for weight loss: moving for at least 10 minutes each morning and eating breakfast or a snack with fiber, protein and healthy fats.

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Registered dietitian Danielle Broder, MS, RDN and Berkow both say that it’s a misconception that people have to work out super intensely every day if they want to lose weight. “This couldn’t be further from the truth,” Broder says. “Weight loss comes primarily from your diet and exercise is an addition that can enhance your results and improve your health both physically and mentally.”

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