Create a daily calorie deficit of 300 to 500 calories
Eat mostly lean protein, vegetables, fruits, and whole grains
Reduce sugary drinks, desserts, and ultra-processed foods
Control portion sizes at each meal
Drink water before meals and throughout the day
Walk 8,000 to 10,000 steps daily
Do strength training 2 to 4 times per week
Add 20 to 30 minutes of cardio most days
Sleep 7 to 9 hours each night
Track food intake and body weight consistently
Limit alcohol intake
Keep meals consistent and avoid frequent snacking
Plan meals ahead of time
Weigh yourself once or twice per week at the same time
Adjust calories or activity if progress stalls