Set a calorie deficit of about 300 to 500 calories per day
Track your food intake consistently
Prioritize protein at every meal
Eat mostly whole, minimally processed foods
Keep lifting weights to maintain muscle
Add cardio if needed to increase calorie burn
Aim for 7 to 9 hours of sleep per night
Drink plenty of water
Weigh yourself regularly and track trends
Adjust calories if fat loss stalls for 2 to 3 weeks
Avoid extreme deficits that cause rapid muscle loss
Keep steps and daily activity high
Plan meals ahead to stay consistent
Limit liquid calories and frequent snacking
Be patient and focus on steady progress