Create a calorie deficit by eating fewer calories than you burn
Track your food intake daily
Prioritize lean protein at every meal
Eat mostly whole, minimally processed foods
Control portion sizes
Cut liquid calories from soda, juice, and sugary drinks
Limit alcohol
Increase daily walking and overall movement
Do strength training several times per week
Add regular cardio sessions
Sleep 7 to 9 hours per night
Manage stress consistently
Drink enough water
Eat more vegetables and high-fiber foods
Plan meals and snacks ahead of time
Keep high-calorie trigger foods out of easy reach
Weigh yourself regularly and monitor progress
Adjust calories and activity if weight loss stalls
Aim for gradual, sustainable loss
Be consistent for months, not days
Consult a doctor before starting if you have medical conditions