Aim for a large daily calorie deficit only with medical supervision
Eat mostly lean protein, vegetables, and high-fiber foods
Eliminate sugary drinks, alcohol, desserts, and fried foods
Keep portions small and track every calorie
Walk daily and add moderate cardio most days
Add strength training several times per week
Increase daily movement outside workouts
Sleep 7 to 9 hours each night
Drink plenty of water
Weigh yourself regularly and adjust intake and activity
Avoid crash dieting or extreme fasting without a doctor
Consult a healthcare professional before attempting rapid weight loss