Create a daily calorie deficit of 500–750 calories
Eat mostly lean protein, vegetables, fruit, and whole grains
Remove sugary drinks, alcohol, and calorie-dense snacks
Control portions at every meal
Track all food and drinks with a calorie app
Walk 8,000–12,000 steps per day
Do strength training 3–4 times per week
Add 20–30 minutes of cardio most days
Sleep 7–9 hours per night
Drink plenty of water
Keep sodium intake low to reduce water retention
Avoid late-night eating
Weigh yourself daily and adjust intake as needed
Aim for 1–2 pounds of fat loss per week
Consult a doctor before starting if you have any medical conditions