Create a calorie deficit by eating fewer calories than you burn
Track your food intake daily
Focus on lean protein at each meal
Eat more vegetables, fruit, and high-fiber foods
Limit sugary drinks, alcohol, and processed snacks
Control portion sizes
Drink water regularly
Strength train 2 to 4 times per week
Add regular cardio such as walking, cycling, or swimming
Aim for 8,000 to 12,000 steps per day
Sleep 7 to 9 hours per night
Manage stress to reduce emotional eating
Plan meals and snacks ahead of time
Keep healthy foods easily available
Weigh yourself consistently to monitor progress
Adjust calories and activity if weight loss stalls
Be patient and aim for gradual, sustainable loss