Create a calorie deficit by eating fewer calories than you burn
Eat more protein at each meal
Increase fiber intake from vegetables, fruits, beans, and whole grains
Reduce sugary drinks, sweets, and refined carbs
Control portion sizes
Strength train regularly
Do aerobic exercise consistently
Increase daily movement and step count
Sleep 7 to 9 hours per night
Manage stress levels
Limit alcohol intake
Drink enough water
Track food intake and progress
Be consistent over time