Create a consistent calorie deficit
Prioritize high-protein meals
Lift weights regularly
Add daily walking or other low-intensity activity
Include 2 to 4 cardio sessions per week
Reduce liquid calories and alcohol
Eat mostly whole, minimally processed foods
Control portion sizes
Sleep 7 to 9 hours per night
Manage stress to reduce overeating
Drink enough water
Track food intake and progress
Be consistent every day