Create a calorie deficit by eating smaller portions
Prioritize lean protein, vegetables, and fruit
Cut sugary drinks, alcohol, and junk food
Choose whole foods over processed foods
Drink water before meals
Walk more every day
Do strength training several times per week
Add short cardio sessions if tolerated
Sleep 7 to 9 hours per night
Keep a consistent meal schedule
Track food intake honestly
Avoid crash diets and starvation
Aim for steady fat loss, not rapid weight loss
Consult a doctor before making major changes