Aim for a safe, sustainable calorie deficit of about 500 to 1,000 calories per day
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, and high-calorie snacks
Control portion sizes at every meal
Drink plenty of water throughout the day
Walk more and increase daily movement
Do regular cardio exercise
Add strength training to preserve muscle
Sleep 7 to 9 hours per night
Track food intake and body weight consistently
Avoid crash diets and extreme fasting
Consult a doctor or dietitian before trying rapid weight loss