Consult a doctor before starting any aggressive weight-loss plan
Aim for a safer, sustainable rate of 1 to 2 pounds per week
Create a daily calorie deficit through diet and exercise
Track all food and drinks with a calorie-tracking app
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, and high-calorie snacks
Control portion sizes at every meal
Prioritize protein at each meal to help preserve muscle
Strength train 3 to 5 times per week
Add cardio most days of the week
Increase daily steps and overall activity
Sleep 7 to 9 hours per night
Drink plenty of water
Plan meals in advance to avoid impulsive eating
Avoid crash diets and extreme fasting
Weigh yourself regularly and track progress
Adjust calories and activity based on results
Seek support from a registered dietitian or certified trainer