Set a realistic calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at each meal
Include plenty of vegetables and fruit
Choose high-fiber carbohydrates
Limit sugary drinks and alcohol
Control portion sizes
Drink enough water
Plan meals and snacks ahead of time
Keep healthy foods visible and convenient
Reduce frequent eating of ultra-processed snacks
Eat slowly and stop when comfortably full
Track food intake if helpful
Weigh yourself consistently if appropriate
Get regular physical activity
Sleep enough each night
Manage stress without using food
Be consistent rather than perfect
Adjust intake based on progress
Seek professional guidance if needed