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A few small steps can make a big difference in your health. First, swap sweet drinks. The average American sips 53 gallons of soda a year. That’s about 49 pounds of sugar. Soda not only widens your waistline, but increases your risk of diabetes and tooth decay. To make a change, swap out a sugary drink for a bottle of water.

Next tip, don’t eat late. Studies show people who eat at night gain 19 more pounds a year than those who don’t. The later you eat, the less likely you are to care about what and how much you eat.

For the final tip, take your vitamins. Fifty percent of women who diet don’t get enough essential nutrients. This slows metabolism and sabotages your weight loss. Get a daily dose of calcium, magnesium and vitamin D3.

These tips for a new year can help you achieve a new you.