Create a calorie deficit by eating smaller portions
Choose lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, desserts, and ultra-processed snacks
Drink water instead of high-calorie beverages
Eat slowly and stop when satisfied
Track your food intake daily
Walk more and aim for regular daily movement
Do strength training several times per week
Add short cardio sessions if appropriate
Sleep 7 to 9 hours each night
Reduce alcohol intake
Keep high-calorie foods out of easy reach
Plan meals ahead of time
Weigh yourself regularly to monitor progress
Be consistent every day