Create a daily calorie deficit of about 1,000 to 1,100 calories
Track all food and drinks accurately
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, legumes, and whole grains
Reduce or eliminate sugary drinks, alcohol, sweets, and fried foods
Control portion sizes
Limit ultra-processed foods
Walk 8,000 to 12,000 steps per day
Do strength training 3 to 4 times per week
Add 2 to 5 cardio sessions per week
Sleep 7 to 9 hours per night
Drink enough water throughout the day
Weigh yourself consistently and track weekly averages
Adjust calories or activity if weight loss stalls
Avoid crash diets and extreme fasting
Consult a doctor before starting if you have a medical condition, are pregnant, or have a history of eating disorders