Set a calorie deficit of about 500–1,000 calories per day
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, fruit, and whole grains
Avoid sugary drinks, alcohol, desserts, fried foods, and ultra-processed snacks
Control portions at every meal
Eat protein at each meal
Drink water instead of calorie-containing beverages
Walk 8,000–12,000 steps per day
Do strength training 3–5 times per week
Add cardio 3–5 times per week
Sleep 7–9 hours per night
Keep meal times consistent
Stop eating late-night snacks
Weigh yourself daily and track the weekly average
Prepare meals in advance
Keep high-calorie foods out of the house
Be consistent every day
Consult a doctor before attempting rapid weight loss