Create a daily calorie deficit of 250–500 calories
Eat more lean protein, vegetables, and high-fiber foods
Reduce sugary drinks, desserts, and ultra-processed snacks
Control portion sizes at meals
Drink water before meals and throughout the day
Walk 8,000–10,000 steps per day
Do strength training 2–4 times per week
Add 20–30 minutes of cardio most days
Sleep 7–9 hours per night
Limit alcohol intake
Weigh yourself consistently and track progress
Stick to the plan for 2–6 weeks