Create a daily calorie deficit of about 1,000 calories
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, fruit, and whole grains
Reduce portion sizes
Avoid sugary drinks, alcohol, and high-calorie snacks
Limit fried foods, desserts, and fast food
Drink water before meals
Aim for 25–35 grams of fiber per day
Include protein at every meal
Exercise 150–300 minutes per week
Add 2–4 strength training sessions per week
Increase daily steps and general movement
Sleep 7–9 hours per night
Weigh yourself consistently and adjust calories if needed
Keep weekends and cheat meals controlled
Consult a doctor before starting if you have health conditions