Create a calorie deficit of about 1,000 calories per day
Track all food and drinks accurately
Prioritize lean protein at every meal
Eat plenty of vegetables and high-fiber foods
Limit sugary drinks, sweets, and refined carbs
Control portion sizes
Choose mostly whole, minimally processed foods
Drink water instead of high-calorie beverages
Exercise regularly, combining cardio and strength training
Increase daily movement with walking and active habits
Sleep 7 to 9 hours per night
Manage stress to reduce overeating
Plan meals and snacks ahead of time
Weigh yourself consistently and adjust as needed
Consult a healthcare professional if you have medical conditions