Set a realistic target and prioritize fat loss over rapid weight loss
Create a daily calorie deficit of about 500 to 1,000 calories
Track all food and drinks with a calorie app
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, desserts, and fried foods
Control portions at every meal
Drink plenty of water throughout the day
Aim for 25 to 40 grams of protein per meal
Include high-fiber foods to stay full longer
Walk 8,000 to 12,000 steps daily
Do strength training 3 to 5 times per week
Add cardio 4 to 6 times per week
Sleep 7 to 9 hours each night
Reduce late-night snacking
Plan meals ahead of time
Weigh yourself consistently and track progress
Avoid cheat days that erase your calorie deficit
Stop eating when you are satisfied, not stuffed
Keep sodium and ultra-processed foods low
Consult a doctor before attempting aggressive weight loss