Eat fewer calories than you burn
Prioritize lean proteins, vegetables, fruit, and whole grains
Limit sugary drinks, desserts, fried foods, and ultra-processed snacks
Keep portion sizes small
Drink water instead of high-calorie beverages
Move more every day
Do regular cardio such as walking, jogging, cycling, or swimming
Add strength training to maintain muscle while losing fat
Increase daily steps and reduce long periods of sitting
Sleep 7 to 9 hours per night
Manage stress to reduce overeating
Track your food intake and body weight
Avoid crash diets and extreme restriction
If you want to lose weight, aim for gradual, sustainable changes
If you are underweight or have health concerns, talk to a doctor or dietitian