Create a daily calorie deficit of 500 to 750 calories
Track all food and drinks with a food scale or app
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, legumes, whole grains, and lean proteins
Reduce liquid calories, sweets, fried foods, and ultra-processed snacks
Control portions and avoid mindless eating
Drink water regularly throughout the day
Walk more and aim for 8,000 to 12,000 steps daily
Do strength training 2 to 4 times per week
Add cardio 2 to 5 times per week
Sleep 7 to 9 hours per night
Keep a consistent meal schedule
Limit alcohol intake
Weigh yourself 3 to 7 times per week and track the trend
Adjust calories and activity if weight loss stalls for 2 to 3 weeks
Aim to lose 1 to 2 pounds per week
Be patient and stay consistent until you reach 20 pounds lost