Create a daily calorie deficit of 500 to 750 calories
Track all food and drinks with a food app or journal
Prioritize lean protein at every meal
Fill half your plate with non-starchy vegetables
Replace sugary drinks with water, sparkling water, or unsweetened tea
Limit alcohol to reduce extra calories
Avoid fried foods, desserts, and ultra-processed snacks
Eat smaller portions and stop eating when comfortably full
Walk 8,000 to 12,000 steps per day
Do strength training 3 to 4 times per week
Add 20 to 30 minutes of cardio most days
Sleep 7 to 9 hours per night
Keep a consistent meal schedule
Weigh yourself once or twice per week
Adjust calories and activity if progress stalls
Consult a doctor before starting if you have any medical conditions