Create a daily calorie deficit of 500 to 750 calories
Prioritize lean protein at every meal
Eat mostly vegetables, fruit, and other high-fiber foods
Cut out sugary drinks, alcohol, and desserts
Reduce refined carbs like white bread, pasta, and pastries
Drink plenty of water throughout the day
Keep portion sizes small and consistent
Walk 8,000 to 12,000 steps daily
Add 30 to 60 minutes of cardio most days
Include strength training 2 to 4 times per week
Sleep 7 to 9 hours each night
Limit late-night snacking
Track food intake daily
Weigh yourself at the same time each morning
Aim for steady loss, not extreme restriction