Create a calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein
Include plenty of vegetables and fiber
Control portion sizes
Limit sugary drinks and alcohol
Reduce high-calorie snacks and desserts
Strength train regularly
Do cardio consistently
Increase daily movement and steps
Sleep 7 to 9 hours per night
Manage stress
Drink enough water
Track food intake and progress
Be consistent over time