Have you ever been a victim of bad dietary advice? You’re not alone. Weight loss tips change as frequently as the seasons; one month it’s cut out the carbs, and the next it’s eliminate the fat. It’s (understandably) hard to keep track of all the fluctuating weight loss information, and that’s why it’s better to set (most of) the nutritional stuff aside and focus on more pragmatic solutions to dropping a few sizes. The tips offered below don’t involve extreme diets or overemphasize exercise, but instead rely on strategies that set you up for success.

Weight loss doesn’t start at the dinner table or even at the grocery store; it starts in the kitchen. Stocking your cabinets with smaller-sized plates and clearing the cabinets of snacks are easy steps to implement portion control and avoid senseless munching. When it comes to eating less, planning when you eat is almost as important as what you eat. Big breakfasts with a focus on eggs, oats, and fruits are preferable to those that center around a bagel or Danish. And if you really want to pig out, do so in the morning rather than the evening. But let’s just say you’re one of those people who just can’t stop snacking after dinner; a simple solution is to just brush your teeth 30 minutes after you’ve finished eating: Those cookies or cheese puffs will taste a lot different with a mouth full of minty freshness.

Weight loss is definitely a challenge, but these tips will equip you with the information you need to conquer it.

Brush Your Teeth After Eating

Dentists don’t recommend that you brush your teeth immediately after a meal (it can wear away tooth enamel), but brushing 30 minutes after dinner may prevent late-night snacking. The minty flavor that coats the mouth after brushing makes the idea of eating more off-putting.

It’s not wise to go adopt a dramatic diet renovation. Instead, a more successful approach is to integrate small changes into your eating regimen such as eliminating sugary beverages, changing breakfast cereals, or even using whole-grain breads. On their own, these alterations might appear minimal, but when added up they can make a serious impact.

Eat Foods With High Water Contents

Water offers a number of benefits: It balances body fluids, helps control calories, and energizes muscles, but downing glass after glass can get monotonous. Therefore, in order to receive the satiating benefits of water, eat fruits and vegetables with high water contents such as apples, kiwis, celery, and cucumbers.

Follow the “Half-Plate” Rule

The “half-plate” rule — filling up half of the dinner plate with fruits and vegetables — is a simple and more effective weight loss strategy than tracking calorie counts and analyzing nutrition labels because it’s not restrictive. Fortunately, following this strategy doesn’t have to be a burden; there are tons of satisfying and delicious ways to cook veggies.

Have Eggs for Breakfast

A breakfast of eggs is a secret to weight loss. Eggs are relatively low in calories and high in protein, and they contain a variety of essential nutrients. An egg-based breakfast also reduces the risk of turning to other less healthful breakfast options like bagels, muffins, or sugary cereals.