Maintain a consistent calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at each meal
Increase daily fiber intake
Limit sugary drinks and alcohol
Reduce refined carbs and ultra-processed snacks
Control portion sizes
Strength train regularly
Include regular cardio
Increase daily steps and general activity
Sleep 7 to 9 hours per night
Manage stress levels
Stay hydrated
Track food intake and progress
Be consistent over time