Aim for a moderate calorie deficit, not extreme starvation
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut liquid calories, sugary drinks, and alcohol
Reduce ultra-processed foods, fried foods, and desserts
Control portions and stop eating when comfortably full
Drink water regularly
Walk more every day and increase daily steps
Do strength training several times per week
Add cardio if you can recover well
Sleep 7 to 9 hours per night
Manage stress to reduce overeating
Track food intake and body weight consistently
Avoid crash diets and weight-loss pills
Talk to a doctor or dietitian if you want rapid weight loss safely