Consult a healthcare professional before starting an aggressive weight-loss plan
Create a daily calorie deficit through portion control and tracking
Focus meals on lean protein, vegetables, fruit, and whole grains
Eliminate sugary drinks, alcohol, and high-calorie snacks
Avoid fried foods, fast food, and ultra-processed foods
Eat protein at every meal to help preserve muscle
Drink plenty of water throughout the day
Walk daily and aim for high step counts
Add strength training several times per week
Include cardio workouts most days of the week
Sleep 7 to 9 hours per night
Keep a consistent meal schedule
Weigh yourself regularly and track progress
Reduce late-night eating
Prepare meals in advance to avoid overeating
Keep healthy snacks available
Stop eating when comfortably full
Maintain realistic expectations and adjust if needed