Looking for some proof that making small changes in your diet and exercise routine can have big results on your waistline? The Today show interviewed three White House staffers who have whittled their middles by making smart choices about what they drink, and what they snack on during the day. Each of them says they were inspired by First Lady Michelle Obama’s Let’s Move campaign.

White House Assistant Pastry Chef Susie Morrison has lost 30 lbs in approximately 18 months. Morrison is exercising and eating more vegetables, limiting coffee and drinking up to a gallon of water every day. Most difficult? Morrison, who calls herself a “cookie monster,” has significantly cut down sampling the sweets she and her colleagues cook up every day. 

Morrison, Executive Chef Cristeta Comerford and Assistant Chef Adam Collick (who’ve lost 15 lbs and 30 lbs respectively) have all found success adhering to the basic advice at the heart of Let’s Move: losing weight is about making healthy choices, not depriving yourself of the things you love.

Watch the Today show segment to learn more secrets of weight loss success from the White House kitchen.