One of the easiest ways to lose weight is to increase your non-exercise activity (NEAT) thermogenesis — the energy expended by everything you do outside of eating, sleeping or exercising. Small changes like carrying groceries instead of pushing a cart, parking further from the mall entrance, taking the stairs instead of the elevator, or even tapping your toes can add hundreds of extra calories burned.

Losing weight is neither easy nor fun. You probably want to end it as quickly as possible, and you’ve probably googled “how to lose weight fast” for ways to speed up the process. Of course, there are plenty of fad diets and extreme weight loss methods that promise to get the job done in a short amount of time, but they can really backfire and damage your health.

Eat healthy foods to lose weight.

Eating a balanced diet with adequate protein and fiber goes a long way in helping with healthy weight loss (1 to 2 pounds per week). These 10 foods are some of the best—and easiest—foods to incorporate into your diet, so plan on adding them as meals and snacks in the coming weeks to help you manage your weight while still getting the nutrients your body needs.

No single food guarantees weight loss, but there are plenty of healthy options that can help support your weight-loss efforts when included as part of a healthy diet. In addition to being delicious additions to meals and snacks, nearly all 10 of these foods contain fiber or protein (or both)—nutrients that help keep us fuller longer. Including them regularly during the week is a simple way to make the most of your meals.

Stay on a weight loss plan.

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity. If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian[4].

Long-term weight loss takes time and effort — and a long-term commitment. While you don’t want to put off weight loss indefinitely, you should make sure you’re ready to make permanent changes to eating and activity habits. Ask yourself the following questions to help you determine your readiness.

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