Losing weight isn’t as tough as it seems. To drop a pound, you need to eliminate 3,500 calories, by burning them off and/or cutting them from your diet. Just by eating 500 fewer cal­ories per day, in theory you will lose a pound a week. (Swap your daily frappuccino for a coffee and you’re about halfway there.) We rounded up some easy changes you can make—pick a few and the scale will start to shift.

And remember, when introducing a food swap, give yourself time to get used to it, advises Robin Anderson, a registered dietitian with Revive Wellness, a coalition of health practition­ers in Edmonton. “The higher in salt, fat and sugar a food is, the more addictive it is,” she says, “so when you eat something different, your taste buds need time to adjust.”

Swap & Drop Diet: available now in the Best Health bookstore.