Create a calorie deficit through diet and portion control
Eat protein at every meal (lean meats, fish, eggs, Greek yogurt, tofu, legumes)
Choose high-fiber foods (vegetables, beans, lentils, oats, berries)
Reduce added sugars and refined carbs (soda, sweets, white bread, pastries)
Limit alcohol
Replace sugary drinks with water, unsweetened tea, or black coffee
Prioritize whole foods over ultra-processed foods
Aim for 25–35 g fiber per day
Lift weights 3–4 days per week (full-body or upper/lower split)
Do cardio 2–4 days per week (brisk walking, cycling, rowing, jogging)
Include interval training 1–2 days per week if tolerated
Get 7–9 hours of sleep nightly
Manage stress (breathing exercises, mindfulness, yoga, walking)
Track progress with waist measurements 2–3 times per week
Weigh yourself 3–7 times per week and use the weekly average
Stay consistent for 8–12 weeks before judging results
Increase daily steps (target 8,000–12,000/day)
Avoid crash diets; maintain the deficit sustainably
Drink enough water to support appetite control and performance
Keep sodium and processed-food intake moderate
Consider a diet with a high protein target (e.g., ~1.6–2.2 g/kg body weight/day)
If you have medical conditions, talk with a clinician before aggressive changes