Create a calorie deficit by eating fewer calories than you burn
Eat more protein at each meal
Reduce sugary drinks, sweets, and refined carbs
Focus on vegetables, fruit, lean proteins, and whole grains
Control portion sizes
Avoid late-night snacking
Drink water instead of calorie-containing beverages
Limit alcohol
Do regular cardio exercise
Add strength training 2 to 4 times per week
Include high-intensity interval training if appropriate
Walk more throughout the day
Sleep 7 to 9 hours per night
Manage stress to reduce overeating
Track food intake and progress consistently
Be patient and stay consistent