Create a calorie deficit
Eat more protein
Eat more vegetables and high-fiber foods
Reduce sugary drinks and alcohol
Control portion sizes
Choose whole, minimally processed foods
Strength train regularly
Do cardio consistently
Increase daily activity and steps
Sleep 7 to 9 hours per night
Manage stress
Drink enough water
Track food intake and progress
Be consistent over time
Avoid crash diets
Consult a healthcare professional if needed