Create a daily calorie deficit of about 500 to 750 calories
Track all food and drinks with a calorie app
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, legumes, and whole grains
Reduce or eliminate sugary drinks, desserts, and alcohol
Control portion sizes with a food scale or measuring cups
Plan meals ahead of time to avoid impulsive eating
Avoid frequent snacking between meals
Drink plenty of water throughout the day
Aim for 8,000 to 12,000 steps per day
Do strength training 3 to 4 times per week
Add 150 to 300 minutes of moderate cardio per week
Sleep 7 to 9 hours per night
Keep a consistent meal schedule
Limit ultra-processed foods and fast food
Weigh yourself 1 to 3 times per week and adjust as needed
Stop eating when comfortably full
Keep high-calorie foods out of easy reach
Prepare healthy snacks in advance
Be consistent every day for 8 weeks