Create a calorie deficit of about 500–1,000 calories per day
Eat mostly whole foods: lean protein, vegetables, fruit, legumes, and whole grains
Reduce or eliminate sugary drinks, desserts, fried foods, and ultra-processed snacks
Control portion sizes at every meal
Prioritize protein at each meal to support fullness and muscle retention
Include high-fiber foods to help reduce hunger
Drink plenty of water throughout the day
Avoid late-night snacking
Walk daily and aim for at least 8,000–12,000 steps
Do strength training 3–4 times per week
Add cardio 3–5 times per week
Sleep 7–9 hours per night
Limit alcohol
Track food intake and body weight consistently
Weigh yourself at the same time each day or several times per week
Plan meals ahead to avoid impulsive eating
Keep healthy snacks available
Eat slowly and stop when comfortably full
Be consistent every day for the full month
Consult a doctor or dietitian before starting if you have any medical condition