Determine your maintenance calories
Create a modest calorie deficit
Track your food intake accurately
Prioritize lean protein
Eat plenty of vegetables
Choose high-fiber foods
Limit calorie-dense foods
Control portion sizes
Drink water regularly
Plan meals in advance
Use lower-calorie cooking methods
Reduce liquid calories
Eat slowly and mindfully
Keep healthy snacks available
Stay consistent day to day
Adjust intake based on progress
Support the deficit with regular exercise