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It isn’t easy to lose weight, and the whole process can be an even bigger challenge when you’re on a budget. Gym memberships, special diet foods, protein powders and shakes, and workout classes can add up to a bigger bill than you’d like, but luckily there are more than a few things you can do to kick-start your weight-loss journey without spending a penny.

We’ve rounded up some of the best and most effective tips and tricks you can work into your routine right now without any extra cost. Chewing your food slowly, drinking more water, and even getting more sleep time can make a big difference when trying to lose weight — no, really. Scroll through to read why.

This information does not replace the advice of your doctor or pharmacist. Weight loss results may vary. Results can vary due to activity levels, calories consumed, proper supplement use and water consumption. These statements have not been approved by the Food & Drug Administration.