Set a calorie deficit of 500–1000 kcal per day
Eat mostly lean protein, vegetables, and high-fiber foods
Remove sugary drinks, alcohol, desserts, and fried foods
Control portions at every meal
Drink water before meals and throughout the day
Walk 8,000–12,000 steps daily
Do strength training 3–5 times per week
Add 20–40 minutes of cardio most days
Sleep 7–9 hours per night
Weigh yourself daily and track weekly averages
Track all food intake accurately
Avoid late-night snacking
Keep meals simple and repetitive
Prioritize whole foods over processed foods
Stop eating when comfortably full
Consult a doctor or dietitian before attempting rapid weight loss