Create a calorie deficit
Eat more protein
Eat more vegetables and fiber-rich foods
Reduce sugary drinks and alcohol
Limit ultra-processed foods
Control portion sizes
Drink water regularly
Exercise consistently
Include strength training
Increase daily walking and movement
Sleep 7 to 9 hours per night
Manage stress
Track food intake and body weight
Eat slowly and mindfully
Plan meals and snacks ahead of time
Be consistent over time