Create a consistent calorie deficit
Eat mostly whole, minimally processed foods
Increase protein intake
Increase fiber intake
Reduce added sugar
Reduce refined carbohydrates
Limit alcohol
Do regular aerobic exercise
Add strength training
Increase daily movement
Sleep 7 to 9 hours per night
Manage stress
Stay consistent over time
Track waist circumference
Monitor body weight regularly
Avoid sugary drinks
Control portion sizes
Drink enough water
Get medical advice if needed