Create a calorie deficit by eating fewer calories than you burn
Eat more protein at each meal
Increase fiber intake from vegetables, fruits, beans, and whole grains
Reduce sugary drinks, sweets, and refined carbs
Control portion sizes
Drink plenty of water
Limit alcohol
Do regular cardio exercise
Add strength training several times per week
Include core exercises for muscle tone
Walk more throughout the day
Sleep 7 to 9 hours each night
Manage stress to reduce overeating
Eat slowly and stop when full
Track food intake and body measurements
Stay consistent with healthy habits