Create a daily calorie deficit of about 500 to 750 calories
Track all food and drinks with a calorie app
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, whole grains, and legumes
Reduce or eliminate sugary drinks, desserts, and fried foods
Limit alcohol
Control portion sizes
Plan meals ahead of time
Avoid mindless snacking
Drink plenty of water
Get 8,000 to 12,000 steps per day
Do strength training 3 to 4 times per week
Do cardio 3 to 5 times per week
Sleep 7 to 9 hours per night
Weigh yourself 1 to 3 times per week
Adjust calories and activity if progress stalls
Keep weekends under control
Stay consistent every day