Create a daily calorie deficit of about 1,000 calories
Track food intake accurately with a food scale or app
Prioritize lean protein at each meal
Fill most of your plate with vegetables and high-fiber foods
Reduce liquid calories from soda, juice, alcohol, and specialty coffee drinks
Limit ultra-processed foods, sweets, and fried foods
Control portions, especially for calorie-dense foods
Eat mostly whole foods
Walk more each day and increase overall daily movement
Do regular cardio most days of the week
Add strength training 2 to 4 times per week
Sleep 7 to 9 hours per night
Drink enough water throughout the day
Plan meals and snacks ahead of time
Weigh yourself consistently and adjust intake as needed
Aim for sustainable habits rather than extreme restriction