Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Eat more vegetables, fruits, and high-fiber foods
Cut back on sugary drinks, sweets, and refined carbs
Limit alcohol intake
Strength train 3 to 5 times per week
Do regular cardio such as brisk walking, cycling, or running
Increase daily movement and step count
Sleep 7 to 9 hours per night
Manage stress with relaxation, breathing, or meditation
Drink enough water throughout the day
Avoid late-night overeating
Track food intake and progress consistently
Stay consistent over time