In the world of weight loss, magic pills, fat-blasting machines and empty promises abound. While anyone who tells you that losing weight is effortless and requires no sacrifice on your part might also be trying to sell you the Brooklyn Bridge on the side, sensible, effective weight loss can be done. You can make losing weight as painless and easy as possible with a few tweaks to your lifestyle.

Easy as Pie (bad choice of words…)

Eating well should be convenient. Stock up on healthy foods you enjoy and prepare them as soon as you get home from the store. By washing and cutting up fresh fruits and veggies while you’re unpacking groceries, you give yourself healthy, ready-to-go snacks for the whole week. That way it will be as easy to reach for that piece of fruit as it is to reach for that bag of chips. Don’t feel like you have to force feed yourself foods you don’t like, but try to find ways to make healthy foods enjoyable. Pair raw vegetables like carrots and broccoli with a low fat dip or dressing or blend fresh fruit with fat free milk and yogurt for a fast breakfast smoothie. By eating well you’ll bolster your immune system and feel more energetic too.

You are What you Buy

You’re far less likely to pig out on junk food if you don’t keep it around at home. Shop wisely and try to stock your cupboards with healthy choices. Here’s a tip: most grocery stores are arranged with the healthier, fresher foods on the ends of the store and the packaged, prepared foods in the middle aisles. Try to spend most of your time (and money) in the outer aisles. Do a once over of your cart before you hit the check out line. What’s going to sabotage your diet if you take it home? Avoid the “hot zone” aisles where you know you’ll be tempted to load up on junk food. Planning a menu for the week and making a grocery list before you hit the supermarket is another way to make your life and your diet easier. By sticking to your list you’ll buy only what you’ve decided in advance that you need and cut out impulse buys, and a set menu for the week will keep you from snacking aimlessly.

Live a Little

Indulge wisely. Total deprivation of your favorite foods will only push you towards a fall. If you put yourself on too strict of a diet you may find yourself eating a whole bowl of cookie dough in a moment of weakness. Instead, find ways to satisfy your cravings without derailing your diet. If you’re dying for chocolate, try three or four Hershey’s kisses or a glass of fat free chocolate milk. Try one piece of pizza or one taco with fresh vegetables on the side to jinx your fast food jones. The key here isn’t giving up everything you love, but cutting back and keeping indulgence in moderation.

Gain without the Pain

There’s no getting around it. If you really want to lose weight efficiently and enjoy improved health, you have to exercise. Before you find yourself in the fetal position trying to banish thoughts of grueling workouts and torture training sessions with a drill sergeant named Hans, try to relax. Effective exercise can be as easy as taking a stroll around your neighborhood with a friend. Buddy up with someone who will keep you accountable and find a way to exercise together everyday. And don’t forget, exercise is like change in your pocket: every little bit adds up. Take the stairs instead of the elevator at work. Park as far as you can from the store instead of up close and enjoy the extra walk. When it comes to getting fit, little changes can make a big difference.

Patience is a Virtue

Keep your goals realistic. Looking like your favorite celebrity in time for your friend’s wedding (next month) probably isn’t going to happen. Despite what commercials may say, dramatic weight loss doesn’t happen overnight. It takes time and commitment, but the benefits are absolutely worth the sacrifice. Keep your goals attainable or you may feel discouraged and tempted to give up. Don’t weigh yourself everyday. Your weight will fluctuate throughout the month so constantly checking it will only leave you frustrated. Weigh yourself a few times a month and gauge your progress more by how your clothes are fitting than by what the scale reads.

Keep Your Eye on the Prize

Constant motivation can keep your from slipping. Inspiring quotes, pictures of what you’d like to look like or places you’d like to visit when you’ve lost some weight, even a pair of jeans a size or two smaller than what you usually wear can help you toward your goal. Try to surround yourself with people who want you to succeed and identify and avoid those influences in your life that make you feel like you’re going to fail. Many of us struggle with emotional eating, whether we’re upset, bored, or just feel like we need to treat ourselves. Find a better way to express yourself than eating. The next time you want to overindulge, reach for a journal to help you express your thoughts instead or call a close friend when you need to vent. Find ways to reward yourself that don’t involve food like buying a new outfit, treating yourself to a pedicure or putting some money away towards a future vacation. Maintaining a healthy diet will be much easier if you can learn to separate your feelings from food. Remember: you eat to live not live to eat.

There are few things in life as satisfying as accomplishing a goal. While losing weight and staying healthy may require you to give up a few things, the benefits, both short and long term, far outweigh the sacrifices. By streamlining your lifestyle and making your diet as easy as possible to follow, you vastly increase your chances of success.