By Lisa Bain

It’s a perennial question: Can you lose weight without exercise? Let’s start with this: Exercise is terrific for your body and mind, in so many ways. It cuts down on your risk for a multitude of diseases and can lower your incidence of depression, anxiety, and other mental health problems, as well as boost your energy, help you sleep, and more. It can also help you get and keep a fitter, slimmer body. So exercise = health, and we should all move our bodies every day.

That said, when it comes to losing weight, what you eat is key—and studies show there are plenty of weight loss strategies that have nothing to do with exercise. Check out these 14 science-backed, slim-down tips.

1. Control your portions.

When you’re at home, eat from smaller plates and bowls. You’ll likely take in fewer calories, and it tricks your brain into thinking you’re chowing down on more than you actually are. (Do the opposite when you’re eating healthy foods, like salads or roasted veggies—then it makes sense to supersize those dishes!). Another important tip: Don’t eat from packages of anything, even those “healthier” chips or crackers. Portion some out into a dish, and put the bag or box away.

When eating out, portion control can be a tougher challenge, given the giganto serving sizes in restaurants, so before you go, think about how you’re going to handle that. You can order an appetizer and small salad instead of an appetizer and main dish; you can split a dish with a friend; or you can ask for a to-go box right up front, and put half your meal in there before you dig in. Have a plan and intention ahead of time and you’re more likely to stick to it.

2. Eat more fiber.

“Fiber helps with weight loss in so many ways,” says Karen Ansel, M.S., R.D.N., author of Healing Superfoods for Anti-Aging: Stay Younger, Live Longer. “For starters, it expands in your gut like a sponge so it’s a natural appetite suppressant. Plus, the latest research is finding it has beneficial impacts on good gut bacteria that help produce hormones in the gut that tell your brain you’ve had enough to eat. Aim for at least 25 grams a day from a variety of foods like whole grains, beans, fruits, and vegetables.”

3. Load up on protein too.

“Like fiber, protein naturally helps you feel full by influencing the production of satiety hormones,” says Ansel. “It takes a long time to digest, so you’re unlikely to go scrounging for a snack after a protein-rich meal. And here’s a neat trick: Protein also takes more energy to digest than, say, fat or carbs, so you don’t store as many of its calories. For maximum impact aim for 20 grams per meal from lean proteins such as fish, chicken, turkey, eggs, and low fat dairy.”

4. Get enough sleep.

It’s well-established that sleep deprivation can lead to weight gain. It comes down to hormones: Sleep deprived people produce more ghrelin, an appetite-stimulating hormone. And they produce less leptin, the hormone that tells you when you’ve eaten enough. There’s also evidence that the overly-sleepy eat more calories, and more comfort-food-carbs. And it’s no surprise that when you’re exhausted, it’s harder to control your impulses (meaning, grabbing cookie after cookie may seem like a fine idea).