Break up your regular meals.

For example, if you usually top your breakfast oatmeal with blueberries and walnuts, eat the oatmeal plain when you wake up, and save the blueberries and nuts for a snack later. Likewise, have soup or salad as a snack before supper rather than as your dinner starter. It’s the same amount of calories divided throughout the day, so you’re able to snack healthfully and still feel satiated.

Get a dog.

Researchers at Michigan State University discovered that people who own and walk their dog burned 200 extra calories per week. Some even more.

Use social media.

But maybe not in the way you think. If you have to post that you ate a box of Girl Scout cookies, you’re less likely to actually eat them because it makes you accountable. Using social media apps to track calories and workouts—and share those results—also can help you consume fewer calories.

Check out other ways to help here.