Eat fewer calories than you burn
Choose smaller portions
Avoid sugary drinks
Limit high-calorie snacks
Focus on lean proteins, vegetables, and fruit
Reduce fried and ultra-processed foods
Increase daily walking or other light activity
Add regular cardio exercise
Build a consistent sleep schedule
Manage stress to avoid overeating
Track your food intake and body changes
Consult a doctor or dietitian before making major weight-loss changes