Create a daily calorie deficit of 500 to 1,000 calories
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, fried foods, and desserts
Keep portions small and avoid second servings
Track everything you eat and drink
Drink plenty of water throughout the day
Walk 8,000 to 12,000 steps daily
Do strength training 3 to 4 times per week
Add 20 to 30 minutes of cardio most days
Sleep 7 to 9 hours each night
Reduce late-night snacking
Limit salty and processed foods
Eat slowly and stop when comfortably full
Weigh yourself at the same time each day
Focus on consistency every day for two weeks