Create a daily calorie deficit of 300 to 500 calories
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, fruit, and whole grains
Reduce or eliminate sugary drinks, desserts, and fried foods
Control portion sizes at every meal
Eat protein at each meal to stay full longer
Drink water before meals and throughout the day
Aim for 8,000 to 10,000 steps per day
Do strength training 2 to 4 times per week
Add 150 to 300 minutes of moderate cardio per week
Sleep 7 to 9 hours per night
Limit alcohol intake
Keep high-calorie snacks out of reach
Weigh yourself once or twice per week
Adjust calories or activity if progress stalls
Stay consistent every day for 8 weeks