Create a daily calorie deficit of about 500 calories
Track your food intake consistently
Eat mostly lean protein, vegetables, fruits, and whole grains
Reduce portion sizes
Avoid sugary drinks and high-calorie snacks
Limit fried foods, desserts, and alcohol
Drink water regularly
Walk more and increase daily movement
Do strength training 2 to 4 times per week
Add moderate cardio most days of the week
Sleep 7 to 9 hours per night
Weigh yourself once a week at the same time
Adjust calories and activity if weight loss stalls