Create a daily calorie deficit of about 500 to 1,000 calories
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, fruit, and whole grains
Remove sugary drinks, alcohol, and high-calorie snacks
Keep portion sizes strict
Aim for 25 to 40 grams of protein per meal
Eat high-fiber foods at every meal
Drink water before meals and throughout the day
Walk 8,000 to 12,000 steps daily
Do strength training 3 to 5 times per week
Add cardio 3 to 5 times per week
Sleep 7 to 9 hours per night
Keep a consistent meal schedule
Avoid late-night eating
Weigh yourself 3 to 7 times per week and track the trend
Adjust calories and activity weekly based on progress
Limit restaurant meals and takeout
Prepare meals in advance
Keep healthy snacks available
Reduce ultra-processed foods
Stay consistent every day
Consult a doctor before starting if you have any medical conditions