Create a daily calorie deficit of 500–750 calories
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, fruit, and whole grains
Reduce or eliminate sugary drinks, alcohol, and desserts
Control portions at every meal
Prioritize protein at each meal
Limit ultra-processed and fried foods
Drink plenty of water throughout the day
Walk 8,000–12,000 steps daily
Do strength training 3–4 times per week
Add 20–30 minutes of cardio most days
Sleep 7–9 hours per night
Keep a consistent meal schedule
Avoid late-night snacking
Weigh yourself 3–7 times per week and track the trend
Prepare meals in advance to stay on plan
Eat slowly and stop when satisfied
Keep high-calorie snacks out of easy reach
Stay consistent every day for the full month