If you pay attention to weight-loss experts (and, yes, we admit we’re as addicted to shows like The Biggest Loser as we are to Double Stuf Oreos), you know they often say it’s the little things that can make a big difference when it comes to shedding—or piling on—pounds.

Now Harvard researchers are backing them up. A new study out of the Ivy League institution shows that simple changes in food, sleep and activity can be the difference between a healthy weight and obesity, Reuters reports.

Long story short: Over four years, if you help yourself to potato chips every day, you could gain 1.69 pounds; potatoes, 1.28 pounds; sugary beverages, 1 pound; unprocessed red meats, 0.95 pounds; and processed meats, 0.93 pounds.

And all this talk we keep hearing about eating clean? Well, the researchers found that those in the study who ate few processed foods were the ones who maintained or lost weight, according to Reuters. Also, watching an hour of TV each day over four years meant 0.31 extra pounds. Sleeping less than six hours or more than eight hours each night led to weight gain, too. Exercise? Guess what. Folks lost weight when they were more active, according to the news service.

So stick to fruits, veggies, whole grains and nuts. No Ruffles. No Oreos. No eating Ruffles and Oreos while watching The Biggest Loser. No fun.
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