Create a calorie deficit
Track your food intake
Prioritize protein at each meal
Eat more vegetables and fiber-rich foods
Reduce sugary drinks and alcohol
Control portion sizes
Choose whole, minimally processed foods
Strength train regularly
Add cardio and daily walking
Sleep 7 to 9 hours per night
Manage stress consistently
Drink enough water
Plan meals and snacks ahead of time
Limit mindless eating
Weigh yourself regularly
Stay consistent over time