Create a daily calorie deficit of 300–500 calories
Eat mostly lean protein, vegetables, fruit, and whole grains
Reduce sugary drinks, sweets, and ultra-processed foods
Control portions at each meal
Drink water instead of high-calorie beverages
Walk 8,000–10,000 steps per day
Do strength training 2–4 times per week
Add 150–300 minutes of moderate cardio per week
Sleep 7–9 hours per night
Weigh yourself once a week
Track food intake consistently
Limit alcohol
Eat protein at every meal
Keep healthy snacks available
Plan meals ahead of time
Stay consistent until you reach your goal