Create a daily calorie deficit of about 500 calories
Track your food intake consistently
Eat smaller portions
Choose lean proteins
Increase vegetables and high-fiber foods
Reduce sugary drinks
Limit desserts, chips, and other calorie-dense snacks
Cook more meals at home
Drink water instead of high-calorie beverages
Walk more each day
Add regular cardio exercise
Include strength training 2 to 3 times per week
Sleep 7 to 9 hours per night
Manage stress to avoid emotional eating
Weigh yourself weekly and adjust as needed