Aim for a calorie deficit of about 500–1,000 calories per day
Track daily calories and weigh portions accurately
Remove or reduce calorie-dense foods (sugary drinks, desserts, fast food, frequent snacks)
Build meals around lean protein, high-fiber vegetables, and high-volume foods
Include protein at every meal (e.g., chicken, fish, lean meat, eggs, tofu, Greek yogurt)
Choose high-fiber carbs (beans, lentils, whole grains, fruit, vegetables)
Limit refined grains and added sugars
Drink water instead of sugary beverages
Set a consistent daily routine for eating times and portion sizes
Eat slowly and stop when satisfied, not stuffed
Use a calorie target that supports steady weight loss (often ~1,500–2,000 calories/day depending on body size and activity)
Exercise at least 150–300 minutes per week of moderate cardio (brisk walking, cycling, swimming)
Add 2–4 days per week of resistance training (full-body or upper/lower split)
Increase daily steps (target 8,000–12,000/day if feasible)
Prioritize sleep (7–9 hours/night)
Manage stress (breathing exercises, mindfulness, or scheduled downtime)
Reduce alcohol intake or eliminate it
Weigh in 3–7 times per week and use the weekly average
Adjust calories by 100–300/day if weight loss stalls for 2+ weeks
Maintain a deficit without crash dieting to reduce muscle loss
Consider a registered dietitian for a personalized plan
If you have diabetes, heart/kidney disease, an eating disorder history, or are pregnant, consult a clinician before major changes