Just 10 Percent ?

Follow "Dr. Oz's Transformation Nation: Million Dollar You" to get inspired and take control of your health—and be there when Dr. Oz announces the winner of the $1 million prize! Dr. Oz is calling on all overweight and obese adults to lose 10 percent of their body weight, which will dramatically transform the health of the entire nation.

Weight loss can seem daunting, but do you know how much of your body weight you need to lose to really reap the benefits? Just 10 percent.

If you imagine a 160-pound person, then that’s 16 pounds. Sure, it won’t happen overnight, but hitting that milestone is doable with only a few minor changes. Plus, it can have a huge effect on your health—physically and emotionally.

QUIZ: Calculate Your BMI

Losing 10 percent of your body weight (only if you’re overweight or obese) can boost your energy and confidence, as well as improve your blood pressure, cholesterol, and blood sugar. That means you’ll have a lower risk of heart disease and diabetes—two chronic illnesses with a big impact on beauty.

MORE: Six Apps That Help You Lose Weight

Rather than upending your life with a fantastically ambitious workout plan and lettuce-only diet, small changes are the best way to reach that goal. Here are four tiny tweaks that can make a big difference in your BMI:

Swap soda for water. To shed pounds easily, start with good ol’ H2O. One study found that replacing high-calorie drinks (soda, juice, lattes) with water, tea or seltzer helped people lose weight. In fact, without making any other lifestyle changes, participants lost four or five pounds in just six months.

Eat a daily dose of chocolate. Believe it or not, a new study found that people who eat chocolate five times per week have a lower BMI than their less indulgent peers. Scientists telling us to eat more chocolate? No need to ask us twice.

MORE: Eat Chocolate, Slim Down

Be more mindful. Think about all your activity in a single day, meaning every time you walk to the water cooler, bend over, stand up or sit down, wipe the counter—all of it. Simply noticing each of those movements and recognizing that they burn calories can help you shed pounds. One study found that housekeepers who thought of their work as exercise lost weight, lowered their blood pressure, and improved their BMI. You have time for that, right?

Sleep 7-8 hours per night. Between working a full day, driving the kids to soccer practice and getting food on the table, sleep often falls to the wayside. But if you want to lose weight, make sleep a priority. Tons of studies have found that well-rested people weigh less, and one even found that sleeping 8.5 hours per night can help you burn fat without losing muscle. So go on, hit snooze—it’s for your health.