Create a daily calorie deficit of 500–1,000 calories
Eat lean protein at every meal
Fill most of your plate with non-starchy vegetables
Cut out sugary drinks, alcohol, and desserts
Avoid fried foods, fast food, and ultra-processed snacks
Keep carbohydrate portions small and choose whole-food carbs
Drink plenty of water throughout the day
Reduce sodium intake to limit water retention
Walk 8,000–12,000 steps per day
Do 30–60 minutes of cardio daily
Add 2–4 strength training sessions during the week
Sleep 7–9 hours each night
Stop eating late at night
Track all food and drinks accurately
Weigh yourself at the same time each morning
Avoid crash diets and fasting extremes
Consult a doctor before starting if you have any medical conditions