Create a calorie deficit by eating fewer calories than you burn
Choose smaller portions at every meal
Prioritize lean protein at each meal
Eat more vegetables and other high-fiber foods
Limit sugary drinks, juice, and alcohol
Reduce ultra-processed foods and fast food
Avoid frequent snacking
Drink water before meals
Eat slowly and stop when comfortably full
Keep high-calorie foods out of easy reach
Plan meals ahead of time
Track your food intake
Use smaller plates and bowls
Get enough sleep
Manage stress without food
Eat regular meals instead of grazing all day
Choose whole foods over refined carbs
Limit desserts and sweets to occasional portions
Increase daily movement outside of exercise
Stand and walk more during the day
Weigh yourself regularly to stay accountable
Be consistent over time