Eat fewer calories than you burn
Prioritize lean protein, vegetables, fruits, and whole grains
Limit sugary drinks, desserts, and ultra-processed foods
Control portion sizes
Drink plenty of water
Exercise regularly
Include strength training
Increase daily movement
Sleep 7 to 9 hours per night
Manage stress
Track food intake and body weight
Set realistic goals
Be consistent
Avoid crash diets
Seek guidance from a doctor or registered dietitian if needed