Create a calorie deficit
Track your food intake daily
Prioritize lean protein at each meal
Eat more vegetables and high-fiber foods
Reduce sugary drinks and alcohol
Limit ultra-processed foods
Control portion sizes
Plan meals and snacks ahead of time
Drink water regularly
Walk more every day
Add strength training 2 to 4 times per week
Include cardio most days of the week
Sleep 7 to 9 hours per night
Manage stress consistently
Weigh yourself regularly
Measure progress with waist and body measurements
Adjust calories and activity as needed
Be consistent for months, not days
Aim for 1 to 2 pounds of loss per week
Consult a doctor before starting if you have health concerns