Create a calorie deficit by eating fewer calories than you burn
Prioritize protein at each meal
Eat more high-fiber foods
Choose whole, minimally processed foods
Reduce sugary drinks and liquid calories
Limit alcohol intake
Control portion sizes
Eat slowly and stop when satisfied
Keep healthy snacks out of reach
Plan meals ahead of time
Track food intake consistently
Drink water before meals
Get enough sleep
Manage stress
Avoid frequent eating out
Reduce high-calorie sauces, dressings, and toppings
Replace refined carbs with more filling options
Increase daily movement outside of exercise
Stand and walk more during the day
Be consistent over time