Set a calorie deficit of 500–1,000 calories per day
Track everything you eat and drink
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, and high-fiber foods
Cut liquid calories completely
Eliminate sugary snacks, desserts, and ultra-processed foods
Keep portions small and consistent
Drink plenty of water
Walk 8,000–12,000 steps daily
Do strength training 3–4 times per week
Add 20–30 minutes of cardio most days
Sleep 7–9 hours per night
Avoid late-night eating
Limit alcohol
Weigh yourself daily and track weekly averages
Plan meals ahead of time
Keep healthy snacks available
Eat slowly and stop when full
Be consistent every day
Aim for 1–2 pounds of loss per week
Consult a doctor before starting if you have any medical conditions