Set a realistic target and prioritize fat loss over rapid weight loss
Create a daily calorie deficit of about 500 to 1000 calories
Track all food intake with a calorie-tracking app
Eat mostly lean protein, vegetables, fruit, and whole grains
Avoid sugary drinks, alcohol, fried foods, and ultra-processed snacks
Control portion sizes at every meal
Eat protein at every meal
Increase daily steps to 10,000 to 15,000
Do strength training 3 to 5 times per week
Add cardio 4 to 6 times per week
Sleep 7 to 9 hours per night
Drink plenty of water throughout the day
Reduce late-night eating
Weigh yourself daily and track weekly averages
Plan meals in advance
Keep healthy snacks available
Stop eating when comfortably full
Limit restaurant meals and takeout
Avoid crash diets and fasting extremes
Consult a doctor or dietitian before starting if you have any medical condition