You’ve heard it before, and you’ll hear it again: weight loss boils down to calories in versus calories out. You need to burn more calories than you consume through food and drink in order to lose weight, and maintaining that balance will help you keep the weight off for good. There are plenty of ways to do this, from cycling or running to the gym to cranking up the thermostat and making sure you bundle up in winter months – find what works best for you! But if you want some tips on how to lose weight safely and effectively, here are 10 quick ones to get you started.

Tip 1: Count your calories

The first step to healthy weight loss is knowing how many calories you should be consuming each day. There are a number of online calculators that can help you estimate your calorie needs based on your age, activity level, and weight. Once you know how many calories you need, you can start tracking what you eat and drink to make sure you’re staying within your calorie budget.

Tip 2: Avoid dieting fads

When it comes to losing weight, there’s no shortage of fad diets promising quick results. But these crash diets often backfire, leaving you feeling frustrated and giving up on your weight loss goals. Not to mention, most fad diets are not sustainable in the long term. So instead of following the latest diet craze, focus on making small changes to your eating habits that you can stick with for the long haul.

Tip 3: Be wary of low fat claims

Products that are marketed as low fat or fat free often make up for the lack of fat with extra sugar or other unhealthy ingredients. These products can actually end up causing weight gain, rather than weight loss. When you’re trying to lose weight, it’s important to read labels carefully and choose products that are truly healthy.

Tip 4: Know your carb counts

If you’re trying to lose weight, it’s important to know how many carbs are in the foods you’re eating. Carbs are found in everything from fruits and vegetables to breads and pastas. While they are an important part of a healthy diet, too many carbs can lead to weight gain. A good rule of thumb is to aim for 45-60 grams of carbs per meal.

Tip 5: Boost your fiber intake

Fiber is an important nutrient for weight loss. It helps you feel fuller longer, so you’re less likely to overeat. Fiber also helps regulate your digestive system, which can further help with weight loss. Foods high in fiber include fruits, vegetables, whole grains, legumes, and nuts.

Tip 6: Don’t overdo it on protein

Protein is an essential part of a healthy diet, but that doesn’t mean you should go overboard. Eating too much protein can actually lead to weight gain, because your body will store the excess as fat. Stick to lean proteins like chicken and fish, and get your fill of healthy fats from nuts, seeds, and avocado.

Tip 7: Nix diet foods from your menu

When you’re trying to lose weight, it’s important to have healthy options that you enjoy eating. But that doesn’t mean you have to give up all your favorite foods. Just be mindful of portion sizes and make sure the foods you are eating are helping you reach your goals.

Tip 8: Keep an eye on added sugars

Added sugars are sneaky—they can be hiding in foods that you wouldn’t expect, like bread and salad dressing. And they can add up quickly, which is why it’s important to be aware of how much sugar you’re consuming.

Tip 9: Eat at home more often than you eat out

Eating out can be tempting, especially when you’re trying to lose weight. But restaurant meals are often high in calories, fat, and sodium. And they can be expensive. Eating at home more often can help you save money and lose weight.

Tip 10: Keep a food and weight diary

One of the best ways to monitor your progress and stay on track with your weight loss goals is to keep a food and weight diary. This doesn’t mean you have to weigh yourself every day, but tracking your weight loss over time can be helpful. Plus, writing down everything you eat will help you become more aware of your eating habits and make it easier to make healthier choices.