Create a daily calorie deficit of 500–1,000 calories
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, and high-fiber foods
Cut sugary drinks, alcohol, and liquid calories
Avoid fried foods, desserts, chips, and ultra-processed snacks
Control portions with smaller plates and measured servings
Eat protein at every meal
Drink water before meals and throughout the day
Walk 8,000–12,000 steps daily
Do strength training 3–4 times per week
Add cardio 3–5 times per week
Sleep 7–9 hours per night
Keep a consistent meal schedule
Stop eating late-night snacks
Plan meals ahead of time
Weigh yourself regularly and adjust calories as needed
Aim for 1–2 pounds of weight loss per week
Consult a doctor before starting if you have any medical conditions