Create a daily calorie deficit of 500–750 calories
Track all food and drinks with a calorie app
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, legumes, and whole grains
Cut liquid calories, including soda, juice, and alcohol
Avoid fried foods, sweets, and ultra-processed snacks
Control portions using smaller plates and measured servings
Drink plenty of water throughout the day
Walk 8,000–12,000 steps daily
Do strength training 3–4 times per week
Add moderate cardio 3–5 times per week
Sleep 7–9 hours per night
Keep a consistent meal schedule
Weigh yourself 2–4 times per week
Adjust calories or activity if progress stalls
Aim for sustainable habits, not extreme restriction