Create a calorie deficit by eating smaller portions
Cut out sugary drinks, sweets, and alcohol
Focus on lean protein, vegetables, and high-fiber foods
Avoid ultra-processed and high-sodium foods
Drink plenty of water
Reduce refined carbs like white bread, pasta, and pastries
Walk more and increase daily steps
Do short, intense workouts if medically safe
Sleep 7 to 9 hours each night
Limit late-night eating and snacking
Track food intake carefully
Weigh yourself at the same time each day
Aim for safe, sustainable weight loss
Consult a doctor before making major changes