Create a daily calorie deficit of 300–500 calories
Eat more lean protein, vegetables, and high-fiber foods
Reduce sugary drinks, desserts, and refined carbs
Control portion sizes at every meal
Drink water before meals and throughout the day
Walk 8,000–10,000 steps daily
Do strength training 2–4 times per week
Add 150–300 minutes of moderate cardio per week
Sleep 7–9 hours each night
Limit alcohol intake
Track food intake and body weight consistently
Stay consistent until you lose 5 pounds