Set a calorie deficit by tracking intake for 1–2 weeks
Eat 300–700 fewer calories per day than you burn
Focus meals around protein (lean meat, fish, eggs, Greek yogurt, tofu, legumes)
Include high-fiber foods (vegetables, berries, beans, lentils, whole grains)
Limit added sugars and refined grains (soda, sweets, pastries, white bread)
Reduce ultra-processed foods and fast food frequency
Use portion control (smaller plates, pre-portion snacks, avoid eating directly from packages)
Drink water before meals; choose water/unsweetened beverages most of the time
Keep alcohol minimal or avoid it
Aim for 25–40 g fiber per day
Target protein intake of about 1.2–1.6 g/kg body weight per day
Include strength training 3–4 days per week (full-body or upper/lower split)
Do cardio 2–4 days per week (brisk walking, cycling, swimming, intervals)
Add daily steps (increase by 2,000–4,000 per day if possible)
Prioritize sleep 7–9 hours per night
Manage stress (walks, breathing exercises, meditation, or consistent routines)
Weigh daily or several times per week and track weekly averages
Adjust calories every 1–2 weeks based on weight trend
Stay consistent with a sustainable routine for at least 4–8 weeks
If you have diabetes, take weight-loss medications, have eating disorder history, are pregnant, or have medical conditions, consult a clinician before making major changes