Maintain a calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at every meal
Increase fiber intake
Limit sugary drinks and alcohol
Reduce refined carbs and ultra-processed snacks
Control portion sizes
Drink enough water
Exercise regularly
Include strength training
Add cardio and daily walking
Improve sleep quality
Manage stress
Reduce bloating triggers
Limit excess sodium
Eat slowly and avoid overeating
Stay consistent over time