Eat mostly whole, minimally processed foods
Control portion sizes
Include protein in every meal
Eat more vegetables, fruits, and legumes
Choose high-fiber foods
Drink water regularly
Limit sugary drinks
Reduce refined carbs and sweets
Avoid frequent snacking
Eat slowly and stop when satisfied
Plan meals ahead
Keep healthy foods visible and available
Limit fried and ultra-processed foods
Cook more at home
Stay physically active daily
Include both cardio and strength training
Walk more and sit less
Get enough sleep
Manage stress
Keep a regular eating schedule
Track food intake and body weight
Avoid eating late at night
Practice mindful eating
Limit alcohol
Set realistic goals
Be consistent over time