Create a daily calorie deficit of 500 to 1,000 calories
Eat mostly lean protein, vegetables, fruit, and whole grains
Cut out sugary drinks, alcohol, and high-calorie snacks
Control portions at every meal
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 each night
Reduce late-night eating
Track your food intake consistently
Weigh yourself regularly to stay accountable
Avoid ultra-processed foods
Keep sodium intake moderate to reduce water retention
Eat slowly and stop when satisfied
Be consistent every day until you reach your goal