Create a calorie deficit with smaller portions
Prioritize protein at every meal
Eat more vegetables, fruit, and high-fiber foods
Limit sugary drinks, sweets, and ultra-processed foods
Choose whole grains over refined carbs
Strength train 2 to 4 times per week
Add regular walking or other daily cardio
Increase daily movement outside workouts
Sleep 7 to 9 hours each night
Manage stress with relaxation, breathing, or mindfulness
Limit alcohol intake
Stay hydrated throughout the day
Track food intake and progress consistently
Get checked for thyroid, insulin, or hormone-related issues if weight is not changing
Work with a doctor or dietitian for a personalized plan