Create a daily calorie deficit of 500–1,000 calories
Eat lean protein at every meal
Fill half your plate with non-starchy vegetables
Cut out sugary drinks, alcohol, and desserts
Avoid fried foods, fast food, and ultra-processed snacks
Keep carbohydrates moderate and choose whole-food sources
Drink plenty of water throughout the day
Limit sodium to reduce water retention
Walk 8,000–12,000 steps daily
Do strength training 3–4 times per week
Add short cardio sessions most days
Sleep 7–9 hours per night
Stop eating late at night
Track all food and drinks accurately
Weigh yourself daily and monitor trends
Consult a doctor before starting if you have any medical conditions