Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at each meal
Eat more high-fiber foods like vegetables, fruits, legumes, and whole grains
Reduce liquid calories from soda, juice, sweetened coffee, and alcohol
Limit ultra-processed foods, sweets, and refined snacks
Control portion sizes
Eat slowly and stop when comfortably full
Drink water regularly
Get enough sleep each night
Manage stress to reduce overeating
Keep consistent meal times
Avoid late-night snacking
Track food intake to stay accountable
Choose filling foods with high volume and low calorie density
Increase daily movement outside of exercise, such as walking and standing more
Stay consistent over time