Create a calorie deficit by eating smaller portions
Choose high-protein foods
Eat more vegetables
Limit sugary drinks
Avoid frequent snacking
Reduce ultra-processed foods
Drink water before meals
Eat slowly and stop when satisfied
Prioritize sleep
Manage stress
Keep regular meal times
Track food intake
Limit alcohol
Choose whole grains over refined grains
Increase fiber intake
Use smaller plates
Keep tempting foods out of reach
Get enough daily movement from walking and chores
Consult a doctor or dietitian if needed