Set a realistic target and prioritize safety
Create a daily calorie deficit through portion control and food tracking
Eat mostly lean protein, vegetables, fruit, and high-fiber foods
Remove sugary drinks, alcohol, desserts, and ultra-processed snacks
Limit refined carbs like white bread, pastries, chips, and candy
Plan meals in advance and avoid impulsive eating
Drink water before meals and throughout the day
Aim for protein at every meal
Walk daily and increase overall activity
Do strength training several times per week
Add cardio sessions most days of the week
Sleep 7 to 9 hours per night
Reduce late-night eating
Weigh yourself regularly and track progress
Adjust calories and activity based on results
Work with a doctor or registered dietitian before attempting rapid weight loss