Create a daily calorie deficit of 500–750 calories
Track all food and drinks with a calorie app
Eat mostly lean protein at every meal
Fill half your plate with vegetables
Choose whole foods over processed foods
Cut sugary drinks, juice, and alcohol
Limit refined carbs like white bread, pastries, and sweets
Control portion sizes with a food scale or measuring cups
Drink 2–3 liters of water per day
Walk 8,000–12,000 steps daily
Do strength training 3–4 times per week
Add 20–30 minutes of cardio most days
Sleep 7–9 hours per night
Keep meal times consistent
Avoid late-night snacking
Plan meals and snacks in advance
Weigh yourself 3–7 times per week and track the average
Adjust calories or activity if progress stalls
Aim for gradual, sustainable loss rather than extreme restriction