Create a calorie deficit
Eat more protein
Fill half your plate with vegetables
Choose whole, minimally processed foods
Control portion sizes
Drink water instead of sugary drinks
Limit sweets, fried foods, and ultra-processed snacks
Eat fiber-rich foods
Include healthy fats in small amounts
Plan meals and snacks ahead of time
Eat slowly and stop when satisfied
Avoid eating out of boredom or stress
Keep high-calorie foods out of easy reach
Track your food intake
Be consistent every day