We all have the best intentions when it comes to eating well and exercising, but taking that first step to get started can often seem daunting at best (especially if you’re busy or have kids.) So we thought we’d make things a little easier for you. Check out these science-backed health and fitness hacks for a healthier life, with less effort.

1. The early bird gets the workout

Try to start your day with a quick and simple workout, even just a few jumping jacks or some high intensity intervals will get the blood pumping. Start your workout earlier in the day so that you don’t have to skip it later, and if that’s hard for you, set out your workout clothes and any necessary gear next to your bed each night. It will be much easier to get motivated knowing you won’t have to look for matching socks first thing in the morning.

2. Netflix and push-ups

Commercials aren’t just for snacks and bathroom breaks. For those days you just can’t make it to the gym, turn to the TV for help. if you can get in a simple 3-minute workout at each commercial break, it will really add up. You can rotate between sit-ups, push-ups, jump roping, lunges, squats, and wall sits, and if you have free weights, incorporate some bicep-curls and tricep-extensions. The variety is endless and the incremental workout you’ll get by the end of your program will make staying home worth it.

3. Drink it up

A study published in the journal Obesity revealed that drinking 2 cups of water 30 minutes before eating led to moderate weight loss over the course of 12 weeks. There’s also evidence suggesting that drinking 2 cups of cold water on an empty stomach can boost metabolism by 30%. Keeping your body hydrated is essential to remove toxins, lubricate joints, aid in digestion, and fight off headaches, dry mouth, and dizziness.

4. Downsize to smaller plates and bowls and buy tall glasses

A recent study done at the University of Cambridge experimented with portion sizes and tableware and found that by simply eating off of smaller plates, participants ate 22-29% fewer calories daily than those who ate off of average plates.

5. Multi-task by sneaking in little workouts throughout the day

Try calf raises on a stair or squats while you brush your teeth, or go on walks when you’re talking on the phone. Every little bit adds up!

Studies show that people want to be healthy, they just don’t know how. According to a Nielsen Health and Wellness report, 89% of Americans believe taking personal responsibility for their health is the key to staying healthy, but when daily routines and stresses get in the way, it can be hard to balance it all. The above tricks will make it a little easier to incorporate healthy habits into your daily life.