Create a daily calorie deficit
Track all food and drinks
Eat mostly lean protein, vegetables, fruit, and whole grains
Reduce sugary drinks, sweets, fried foods, and ultra-processed foods
Control portion sizes
Plan meals and snacks ahead of time
Drink water instead of high-calorie beverages
Exercise regularly
Do strength training several times per week
Add cardio most days of the week
Increase daily steps and general activity
Sleep 7 to 9 hours per night
Manage stress without using food
Weigh yourself consistently
Adjust calories and activity based on progress
Aim for a slow, sustainable rate of loss
Be patient and stay consistent