Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Build meals around vegetables, fruit, and high-fiber foods
Cut liquid calories from soda, juice, alcohol, and sugary coffee drinks
Avoid ultra-processed snacks and fast food
Control portions by using smaller plates and pre-portioning food
Drink water before meals
Walk more every day and increase daily steps
Do strength training several times per week
Add cardio sessions such as brisk walking, cycling, or intervals
Sleep 7 to 9 hours per night
Keep a consistent meal schedule
Reduce late-night eating
Track food intake and body weight regularly
Limit high-sugar and high-fat foods
Eat slowly and stop when satisfied
Stay consistent for several weeks
Avoid crash diets and extreme restriction
Consult a doctor before rapid weight loss if you have medical conditions