Set a calorie deficit of about 500–1,000 calories per day
Eat mostly lean protein, vegetables, fruit, and whole grains
Avoid sugary drinks, alcohol, fried foods, and ultra-processed snacks
Control portion sizes at every meal
Drink plenty of water throughout the day
Walk 8,000–12,000 steps daily
Do 30–60 minutes of exercise most days
Include strength training 3–4 times per week
Add short intervals or higher-intensity cardio if medically safe
Sleep 7–9 hours per night
Keep sodium intake moderate to reduce water retention
Track food intake daily
Weigh yourself at the same time each day
Stop eating late-night snacks
Plan meals ahead to avoid overeating
Consult a doctor before attempting rapid weight loss