Create a calorie deficit through a balanced diet
Eat high-protein meals to preserve muscle
Prioritize whole foods: lean proteins, vegetables, fruits, whole grains, legumes
Limit ultra-processed foods and added sugars
Control portions using hunger cues and measured servings
Include healthy fats in moderation (e.g., olive oil, nuts, avocado)
Drink water regularly and reduce sugary beverages
Aim for 7–9 hours of sleep per night
Exercise with a mix of strength training and cardio
Strength train 2–4 days per week to maintain muscle
Add 2–4 cardio sessions per week (walks count)
Increase daily steps gradually
Manage stress to reduce cravings and overeating
Track weight and measurements weekly to adjust approach
Adjust calories if weight loss stalls for 2–3 weeks
Stay consistent for weeks to months
Avoid extreme restriction or crash diets
If needed, consult a registered dietitian or clinician