Eat fewer calories than you burn
Cut out sugary drinks
Avoid fried and ultra-processed foods
Base meals on lean protein, vegetables, and whole grains
Control portion sizes
Drink water before meals
Keep healthy snacks out of reach
Walk daily
Do bodyweight workouts at home
Add short intervals of faster movement
Sleep 7 to 9 hours each night
Eat slowly and stop when full
Track food intake
Weigh yourself regularly
Reduce late-night eating
Stay consistent every day