Losing weight takes hard work and dedication, which is why it’s important to create healthy habits that stick as part of a bigger picture lifestyle. Learning to make the process easier with research-backed tips helps you set the stage for long-term success.

As you go, keep in mind what works for someone else might not work for you, which is where being open to switching things up is essential.

For starters, here are the first 25 strategies from a roundup of 75 research-backed strategies to try on your health journey, from shifting your mindset to priming your environment for weight-loss success:

1 START WITH A REALISTIC GOAL

It’s easy to get inspired and set a not-so-realistic weight-loss goal (like losing 20+ pounds in one month). But when you don’t magically reach your goal, it can be a real motivational drain. The fix: Opt for slow and steady weight loss of 1–2 pounds per week or 4–8 pounds per month (or about 5–10% of your body weight).

2 VISUALIZE YOUR IDEAL OUTCOME

Mental imagery (like picturing your dream “after” picture) boosts positive feelings more than other types of thought (like comparing yourself to other people), and in turn, might give you a leg up on your weight-loss journey. What to do: Visualize the “why” behind your desire to lose weight, like having the stamina to keep up with your kids. Then, use these empowering visualizations to push through difficult workouts and give yourself a motivational boost when you feel tempted to give up on your eating plan.

3 CHOOSE TO BE POSITIVE

Research shows negativity makes it harder to make healthy choices, while a positive mindset can help keep you on track. Instead of getting down on yourself (or worse, punishing yourself) when you overindulge, focus on what you’ve been doing well (“I’ve been learning more about how to make healthy eating choices.”) and how you can make a better choice in the future (“I’ll deal with what’s causing my stress in a non-food way — instead of overeating.”)

4 FIND WAYS TO DE-STRESS

It’s not just in your head: Stress can tweak your hunger hormones, drive cravings for comfort foods and disrupt your sleep — all of which make weight-loss harder. For this reason, make sure you have a long list of ways to reduce stress before you get started on your weight-loss journey, even if it’s as simple as a cool-off walk around the block.

5 FOCUS ON WHAT YOU’RE ADDING TO — NOT TAKING FROM — YOUR LIFE

When you start eating less of your favorite not-so-healthy foods, it’s easy to feel deprived and, as a result, end up binge-eating later. Instead of thinking about the foods you’re eating in moderation (i.e., chips, cookies), focus on eating more of the healthy foods you enjoy. Give it some time, and you might find healthy-ish desserts like strawberry parfaits are crave-worthy, too.

6 BOUNCE BACK FROM SETBACKS

Whether you miss a few workouts or exceed your calorie limit, setbacks are to be expected on your weight-loss journey. Here, it’s important to stay focused and remind yourself consistency beats perfection for long-term success. Rather than getting down on yourself and veering farther off course, reflect on what went “wrong” and how you can make a healthier choice next time. Staying positive (instead of sinking into food guilt) can help keep you on track.

7 FIND WAYS TO ENJOY THE JOURNEY

It’s no surprise research shows you’re more likely to work toward a goal long-term if you actually enjoy the process. Make your weight-loss journey fun (or at least tolerable) with delicious and healthy recipes and a hobby that gets you moving, like walking, running or yoga.

8 SET SMART GOALS

Research shows vague, lofty goals (like “lose weight”) are harder to work toward when they’re not paired with a ground-level plan to get there. To bring your weight-loss goals down to earth, set SMART goals that are specific, measurable, achievable, relevant and time-bound. For example, do you have a wedding or reunion coming up in six months? That makes for a great deadline to lose 10 pounds.

9 ADD MINI-GOALS…

Small, sustainable changes are key for transforming your lifestyle in order to lose weight and keep it off. What to do: Break your big-picture SMART goal into mini-SMART goals, like eating leafy greens with lunch five times a week or boosting your step count by 2,000 steps in two weeks with morning or evening walks.

10 …BUT TACKLE THEM ONE AT A TIME

When it comes to sustainable lifestyle changes, less is often more. Concentrate on making one small change at a time. For example, to stay hydrated throughout the day (and avoid mistaking thirst for hunger), aim to make drinking 2 cups of water first thing in the morning a habit for one week. Then, stack another healthy habit the following week.

11 MAKE TIME FOR MEDITATION

The health benefits of meditation are well-established, and they can help you lose weight as you become more mindful of how your emotions affect your eating habits. If you’re trying to quit emotional eating, guided meditation can help.

12 BRUSH YOUR TEETH IMMEDIATELY AFTER DINNER

Instead of winding down with a snack in front of the TV, brush (and floss) your pearly whites right after you finish dinner. This simple change can help you cut down on calories and prevent mindless snacking at bedtime.

13 SCHEDULE BEDTIME

Not getting enough sleep can really put a dent in your weight-loss efforts, as hormone shifts cause a surge in hunger and cravings. The fix: Set a regular bedtime to ensure you get 7–8 hours of quality shut-eye and keep your metabolism humming.

14 SURROUND YOURSELF WITH MOTIVATION

Keep your motivation up with personal mantras like, “You’ve got this!” “Yes, I can!” and “Every day, I’m getting stronger.” Tape up inspirational posters and images (like a photo of your children) and place motivation-boosting sticky notes with quotes and reminders on your fridge and desk.

15 FILL YOUR FRIDGE WITH HEALTHY FOOD

Homemade meals are a great way to track your portion sizes and stick to your calorie and macronutrient goals (or enjoy a healthy balance of carbs, protein and fat). To ensure they’re easy to whip up, stock up on healthy produce and lean proteins as well as frozen fruits and veggies.

16 HIDE THE JUNK FOOD

Just seeing your favorite foods can make your mouth water. In this sense, the “out of sight, out of mind” method can help, so clear your counters and drawers of any kryptonite foods. Then, place not-so-healthy items on the highest shelf (or even in an out-of-reach cabinet reserved for special occasions).

17 KEEP HEALTHY FOODS FRONT AND CENTER

Store wholesome staples like whole grains, beans and nuts within reach on eye-level shelves or in glass jars on your countertop. For grab-and-go snacks, you can’t go wrong with a bowl of fresh fruit.

18 SERVE YOURSELF RESTAURANT-STYLE

Instead of having a family-style meal with your bread basket, casserole and salad bowl on the table, leave food on your kitchen counters (and out of reach). This way, you’ve got an extra beat between your first serving and potential seconds to make sure you’re actually hungry (and not just hankering for another taste).

19 OPT FOR SMALL PLATES

Sure, it might seem like such a small change, but shrink your plate size, and you may cut nearly 300 calories each day, finds a study in the Cochrane Database of Systemic Reviews. Smaller plates make for smaller portions, and seeing a full plate (even if it’s the same amount of food you’d have on a larger plate) may trick you into feeling fuller, too.

20 FREEZE WHAT YOU DON’T EAT

Another “out of sight, out of mind” technique: To cut down on food waste, grazing and seconds, portion out a healthy serving for yourself and then freeze the rest for later. Again, this way, you’re less likely to overeat.

21 TURN AWAY FROM TREATS

If a candy bowl is situated in front of you, chances are you’re going to reach for it far more often than if sweets were stored in a cabinet in the office kitchen. Your fix: Keep temptation foods out of your line of vision.

22 PUT YOUR PHONE AWAY

When it comes to weight loss, your phone could do more harm than good at meals. Case in point: People who look at their phones while they’re eating take in 15% more calories than those who eat distraction-free, according to a study in the journal Physiology & Behavior.

23 SWITCH OFF THE TV

Again, chowing down while distracted is a surefire way to overeat. To avoid mindlessly eating to the bottom of a chip bag, keep food and TV separate.

24 LAY OUT YOUR WORKOUT GEAR AHEAD OF TIME

Here’s one way to make your workouts more of a habit: As you prep for bed, lay out your workout clothes and bag by the door. If you tend to skip your workout after a long day at the office, put on your workout clothes before you leave to make exercise a priority.

25 OPTIMIZE YOUR SLEEP SPACE

Now that you know quality sleep is key for weight loss, make sure you’re getting the best night’s sleep possible by cooling your bedroom (the ideal temperature is a chilly 60–67°F or about 16–19°C), blocking out light with blackout shades or a sleep mask and dimming your phone, laptop and any other sources of artificial light that might mess with your body’s natural clock.

Watch for more strategies in future blogs.