Create a calorie deficit
Eat mostly lean protein, vegetables, fruits, and whole grains
Track your food intake
Lift weights consistently
Do cardio regularly
Increase daily steps and overall activity
Sleep 7 to 9 hours per night
Stay hydrated
Limit alcohol and ultra-processed foods
Be consistent for weeks and months
Adjust calories or activity if progress stalls
Avoid crash dieting
Consult a doctor or registered dietitian if needed