Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Eat more vegetables, fruit, and high-fiber foods
Cut back on sugary drinks, sweets, and refined carbs
Limit alcohol
Control portion sizes
Drink plenty of water
Do strength training regularly
Add cardio workouts like brisk walking, cycling, or running
Include high-intensity interval training if appropriate
Sleep 7 to 9 hours per night
Manage stress to reduce overeating and cravings
Avoid late-night snacking
Track food intake and progress consistently
Stay consistent for several weeks to see results