Create a calorie deficit by eating fewer calories than you burn
Prioritize protein at every meal
Eat more vegetables, fruits, and high-fiber foods
Cut back on sugary drinks, sweets, and refined carbs
Limit alcohol intake
Strength train regularly
Add cardio sessions each week
Increase daily movement and step count
Sleep 7 to 9 hours per night
Manage stress consistently
Drink enough water throughout the day
Eat slowly and avoid mindless snacking
Track food intake and progress
Stay consistent over time
Avoid crash diets and extreme restrictions