Create a calorie deficit by eating slightly fewer calories than you burn
Prioritize protein at each meal
Lift weights regularly
Increase daily movement and steps
Add cardio sessions a few times per week
Sleep 7 to 9 hours per night
Manage stress consistently
Drink enough water
Limit sugary drinks and alcohol
Focus on whole, minimally processed foods
Track progress with body weight, measurements, and photos
Be consistent for several weeks
Avoid crash diets
Keep resistance training as the priority
Adjust calories and activity based on results