Create a moderate calorie deficit
Prioritize protein at every meal
Eat more vegetables, fruits, and high-fiber foods
Reduce ultra-processed foods and added sugars
Control portion sizes
Strength train 2 to 4 times per week
Add regular walking or other daily cardio
Increase daily movement outside workouts
Get enough sleep each night
Manage stress consistently
Stay hydrated
Limit alcohol
Track food intake and body weight regularly
Build meals around lean protein, fiber, and healthy fats
Avoid skipping meals if it leads to overeating later
Support bone health with calcium and vitamin D
Check with a healthcare professional about thyroid, medications, and hormonal changes