Create a daily calorie deficit of 500 to 1,000 calories
Track all food and drinks with a calorie app
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, and high-fiber foods
Cut out sugary drinks, alcohol, and liquid calories
Avoid fried foods, desserts, chips, and ultra-processed snacks
Keep portions small and consistent
Drink water before meals and throughout the day
Walk 8,000 to 12,000 steps daily
Do strength training 3 to 4 times per week
Add 20 to 30 minutes of cardio most days
Sleep 7 to 9 hours per night
Weigh yourself daily and track weekly averages
Plan meals ahead to avoid impulsive eating
Stop eating late-night snacks
Eat slowly and stop when satisfied
Be consistent every day until the goal is reached
Aim for 1 to 2 pounds of loss per week
Consult a doctor before starting if you have any medical conditions