Every 365 days, inspired individuals everywhere make a slew of New Year’s resolutions, and “lose weight/healthier eating,” to the surprise of no one, is consistently chief among them. That’s the good news. The bad news is that by the second week of February, four out of five of those people have given up their fresh veggies and lean protein kicks altogether.

The problem, in most cases, is that these lofty aspirations are too lofty to begin with. “When you make a 180-degree lifestyle change from what you’ve been doing, it can be a lot harder,” says Nicole Lund, MS, RDN, a clinical nutritionist at NYU Langone Sports Performance Center. “You want whatever changes you’re making to be accessible, and things you can easily integrate as part of your regular routine.” Thus, to maximize your odds of being the one of five whose fledgling resolutions become lifelong habits, we asked a few experts to issue their top diet-related commandments for a fitter, healthier, happier existence in 2019.

1. Thou shalt trust thy gut

Not the gut responsible for making impulse-driven decisions. (Whether you buy those last-minute Billy Joel tickets has nothing to do with what you eat.) Instead, we’re talking about your actual gut, which is home to your “microbiome”—the trillions of microorganisms that live inside of you. Your microbiome influences everything from your cardiovascular health to, yes, your bathroom tendencies.

“A lot of people have GI disorders, whether they talk about it or not, so it’s important to think about things like prebiotics and probiotics to prevent any sort of chronic or recurring constipation, gas, diarrhea,” says Lund. “For men, their gut health also has a lot to do with avoiding colorectal cancer and hemorrhoids.” Luckily, probiotics are found in easy-to-incorporate foods like yogurt, kefir, sauerkraut, and apple cider vinegar, for starters. If those really aren’t your jam, find a high-quality supplement to take on the side.

2. Thou shalt empty thy pantry

We all have late-night vices, some of which come in brightly-covered bags and leave a fine, delicious dust. (Here’s lookin’ at you, Flamin’ Hot Cheetos). Before you open another bag, though, read the nutrition label and get a better idea of what’s in those packaged goods. Although these heavily-processed foods can be convenient, they often include large amounts of sugar, fat, and sodium.

Fortunately, the healthy eating fix needn’t be as traumatic as you think. “Rather than changing everything, choose one or two heavily-processed items and swap them out for a more minimally-processed option,” says Maya Feller, MS, RD, CDN, a New York-based dietitian. Something as simple as making the switch from conventional nut butter to nut butters that have no added fats or sugars can make a big difference.

3. Thou shalt drink more water

Some days, forgetting to hydrate happens. Make the time to incorporate it into your regular routine, though, and the investment will pay off handsomely.

“Water is involved in so many of the body’s processes,” says Lund, citing its importance for clearing away toxins and keeping joints flexible. “When you’re dehydrated, things don’t work as well. Your energy levels go down. Exercise feels harder, rate of perceived exertion skyrockets, and your sweat and heart rate are negatively impacted.”

The optimal amount for each person varies based on things like gender, age, activity level, and even geographic location, but the American College of Sports Medicine suggests a minimum of around 60 ounces daily. (Remember, this can include intake from healthy foods that are high in water, like strawberries, iceberg lettuce, celery, pineapple, and cantaloupe.) “Start by carrying it around with you,” says Lund. “Then, drink when you’re thirsty and when you’re hungry. It can be the first line of defense against overeating.”

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Terry Crews Goes Undercover on Reddit, YouTube and Twitter4. Thou shalt not eliminate anything completely

If someone were to tell you you’re not allowed to go to the dive bar on the corner, then every single time you walk by that bar, you’d think about stopping in for a drink. Your curiosity would grow. And then, before you know it, you’d be striding through the door and ordering a beer, even though you quickly discover you hate everything they have on tap, and it isn't even that fun, anyway. The same thing happens with our diet.

“The more you try not to eat, say, chocolate or candy, the more likely you are to overeat it once you get access to it, since you don’t know when you’ll be able to eat it again,” says Alissa Rumsey, MS, RD, a nutrition therapist and owner of Alissa Rumsey Nutrition and Wellness. Relying too heavily on rules only exacerbates the consequences of breaking them, so make sure your diet is balanced and includes the occasional indulgence.

5. Thou shalt add one more serving of non-starchy vegetables to lunch and dinner

“Eat more greens” is a good intention but a bad goal, because it provides no path for attaining it. Focusing on concrete, manageable metrics like this one will help. “Think about adding one more servings of non-starchy vegetables at both lunch and dinner,” she says. “The plate can now have leafy greens as well as broccoli, along with an animal protein. This additional serving will provide an infusion of fiber, antioxidants, and phytonutrients.”

6. Thou shalt ditch thy scale

One caveat to the concrete, manageable metrics tip, though: If you’re measuring success by what that digital readout says, you’re doing it wrong. “On a day-to-day basis, your weight will fluctuate due to changes in fluid levels, hormones, and more,” says Rumsey. “Instead of getting caught up in a number, focus on the bigger picture. Realize that your body will not look the same every day, and that it's important to focus on how you feel, too.”

7. Thou shalt prepare and eat more meals at home

Why? Because research indicates that people who do it more often consume fewer calories than those who do not. And since we all have those days when a date looms large, a work function beckons, a friend is in town, or there just isn’t any time, Feller suggests setting reasonable guidelines for your at-home consumption.

“There are seven days in a week, with three meals each day,” Rumsey says. “If you do takeout for lunch and dinner, look to bring three lunches a week from home, and make three dinners a week at home, too. When you prepare meals yourself, you can make more intentional choices around what you’re eating.” To put it differently: In your own kitchen, if your plate includes a double portion of fries and excludes leafy greens, you’ll have no one to blame but yourself.

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