Create a calorie deficit of about 500–750 calories per day
Track all food and drinks consistently
Prioritize lean protein at every meal
Eat more vegetables, fruit, and high-fiber foods
Reduce sugary drinks, sweets, and refined carbs
Control portion sizes
Limit alcohol
Drink plenty of water
Do strength training 2–4 times per week
Add regular cardio such as walking, cycling, or jogging
Aim for 7–9 hours of sleep per night
Keep a consistent meal schedule
Plan meals and snacks ahead of time
Weigh yourself regularly and track progress
Adjust calories and activity if weight loss stalls
Be patient and aim for 1–2 lbs per week