Create a daily calorie deficit of 500–1,000 calories
Track all food and drinks with a calorie app
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, and high-fiber foods
Remove liquid calories, alcohol, and sugary drinks
Avoid fried foods, desserts, chips, and fast food
Keep portions small and consistent
Drink plenty of water throughout the day
Walk 8,000–12,000 steps daily
Do strength training 3–5 times per week
Add 20–30 minutes of cardio most days
Sleep 7–9 hours per night
Weigh yourself daily and track the weekly average
Prepare meals ahead of time
Stop eating late at night
Keep sodium intake moderate to reduce water retention
Aim for steady fat loss, not extreme crash dieting