Maintain a calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at every meal
Increase daily fiber intake
Control portion sizes
Drink water instead of sugary drinks
Limit alcohol intake
Strength train regularly
Add cardio sessions each week
Increase daily steps and general activity
Sleep 7 to 9 hours per night
Manage stress consistently
Track food intake and body measurements
Be consistent over time
Adjust calories and activity as progress slows