Create a daily calorie deficit of 500 to 1,000 calories
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, and junk food
Reduce portion sizes
Avoid late-night snacking
Drink water before meals
Aim for 25 to 35 grams of fiber daily
Eat protein at every meal
Walk 8,000 to 12,000 steps per day
Do strength training 3 to 4 times per week
Add 2 to 4 cardio sessions per week
Sleep 7 to 9 hours per night
Weigh yourself regularly
Prepare meals in advance
Keep high-calorie snacks out of reach
Be consistent every day
Consult a doctor before starting any aggressive weight-loss plan