Got a minute (because a minute may be all you have when you’re chasing after kids all day!)? Try a tip! We’ve consulted health and fitness experts, the latest scientific studies, and real-life women who are taking off the pounds to find 25 quick and easy weight-loss tips. Add one to your weight loss plan today—and another tomorrow!

1. Open a can. There are a ton of fast tasty recipes that call for beans and legumes, which are naturally high-fiber, high-protein, and low-fat. Give [Quick Lentil Pasta] [http://food.kaboose.com/pages/quick-lentil-pasta.html] a try. What’s more, a recent scientific review of 87 weight-loss studies, published in the journal Nutrition Reviews, found that a vegetarian diet is highly effective for weight loss, and vegetarians are less likely to be overweight than meat-eaters. (Be sure to talk to a registered dietitian if you decide to make the switch.)

2. Step on the scale. Not your favorite activity, we know, but University of Minnesota researchers found that dieters who weighed themselves daily or weekly had better results over two years than those who weighed themselves less often. Why? The study authors speculate that more frequent weigh-ins force you to acknowledge small increases in weight, and then adjust your habits sooner rather than later.

3. Turn on the tunes. Working out with music helps you stick to your exercise program, say researchers at Fairleigh Dickinson University in Teaneck, New Jersey. In the study, half of a group of female dieters who walked for exercise got a portable CD player, while the other half did not. The women who listened to music lost significantly more weight and body fat, and were also more likely to stick to the overall weight-loss program.

4. Pick up the phone. Before you embark on a weight-loss program, make an appointment with a counselor, doctor, or registered dietitian to talk about why you’re going to make a change. A study conducted by the University of Arkansas for Medical Sciences in Little Rock, found that women who were asked open-ended questions by a counselor about their decision to make a lifestyle change lost more weight, in part because the questioning helped the women discover the obstacles that kept their previous diet and exercise goals form being successful.

5. Crack an egg or two. In a study published in the Journal of the American College of Nutrition, women either had two eggs or a bagel for breakfast. While the calorie count was the same for both, the egg-eaters felt more satisfied and consumed significantly fewer calories throughout the day.