Create a consistent calorie deficit
Eat mostly lean protein, vegetables, fruit, and whole foods
Reduce liquid calories, sweets, fried foods, and ultra-processed snacks
Track food intake daily
Prioritize protein at every meal
Strength train 3 to 5 times per week
Increase daily steps and general activity
Add cardio sessions several times per week
Sleep 7 to 9 hours per night
Drink enough water
Limit alcohol
Keep meal portions controlled
Eat high-fiber foods
Avoid late-night overeating
Weigh yourself regularly and adjust intake as needed
Be consistent every day