Create a daily calorie deficit of 500–1,000 calories
Eliminate sugary drinks, alcohol, and high-calorie snacks
Eat lean protein at every meal
Fill half your plate with non-starchy vegetables
Keep portions small and consistent
Avoid fried foods, desserts, and refined carbs
Drink plenty of water throughout the day
Limit sodium to reduce water retention
Walk 8,000–12,000 steps daily
Add 30–60 minutes of cardio each day
Do strength training 3–4 times during the week
Sleep 7–9 hours each night
Stop eating late at night
Track all food and drinks carefully
Weigh yourself at the same time each day
Consult a healthcare professional before starting any rapid weight-loss plan