Track calories accurately for 1 to 2 weeks
Reduce daily calories by 100 to 200 if intake has crept up
Increase protein intake
Prioritize high-fiber foods
Strength train consistently
Increase daily steps and overall activity
Add or adjust cardio sessions
Improve sleep duration and quality
Manage stress levels
Drink enough water
Limit liquid calories and alcohol
Check portion sizes and food labels
Be consistent on weekends
Review medications that may affect weight with a doctor
Reassess progress using weekly averages, not daily scale changes
Take a diet break if calorie restriction has been prolonged
Avoid overly aggressive calorie cuts
Stay patient and keep the plan consistent