Create a daily calorie deficit of 500 to 750 calories
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, and junk food
Control portions at every meal
Drink plenty of water throughout the day
Walk 8,000 to 12,000 steps daily
Do strength training 3 to 4 times per week
Add 20 to 30 minutes of cardio most days
Sleep 7 to 9 hours each night
Weigh yourself daily and track progress
Avoid late-night snacking
Plan meals ahead of time
Keep sodium intake lower to reduce water retention
Be consistent every day until you reach your goal