Set a target of 1–2 pounds of fat loss per week
Create a daily calorie deficit of about 500–1,000 calories
Track all food and drinks with a food scale and app
Eat mostly lean protein at every meal
Build meals around vegetables, fruit, and high-fiber foods
Reduce or eliminate sugary drinks, alcohol, and liquid calories
Avoid fried foods, desserts, chips, fast food, and ultra-processed snacks
Keep portions controlled, especially for calorie-dense foods
Drink water before meals and throughout the day
Walk every day and aim for 8,000–12,000 steps
Do strength training 3–4 times per week
Add cardio 3–5 times per week
Prioritize sleep for 7–9 hours per night
Manage stress to reduce overeating
Plan meals and snacks ahead of time
Keep high-calorie trigger foods out of the house
Weigh yourself regularly and track progress weekly
Adjust calories and activity if weight loss stalls
Be consistent every day, including weekends
Consult a doctor before starting if you have any medical conditions