Create a daily calorie deficit of 500 to 750 calories
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, and high-calorie snacks
Control portions using smaller plates and measured servings
Drink plenty of water throughout the day
Walk 8,000 to 12,000 steps daily
Do strength training 3 to 4 times per week
Add 20 to 30 minutes of cardio most days
Sleep 7 to 9 hours per night
Avoid late-night eating
Track food intake and body weight daily
Reduce sodium to help limit water retention
Keep meals consistent and simple for 2 weeks
Stay active outside of workouts
Consult a doctor before starting if you have any medical conditions