Create a calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at every meal
Reduce sugary drinks and alcohol
Control portion sizes
Increase daily steps and overall activity
Do resistance training regularly
Add cardio sessions each week
Sleep 7 to 9 hours per night
Drink enough water
Keep high-calorie snacks out of easy reach
Track food intake consistently
Weigh yourself regularly
Plan meals ahead of time
Limit late-night eating
Stay consistent every day