Create a calorie deficit by eating fewer calories than you burn
Focus on lean protein, vegetables, fruits, and whole grains
Cut out sugary drinks, sweets, and ultra-processed foods
Control portion sizes
Drink water instead of calorie-containing beverages
Eat slowly and stop when satisfied
Increase daily physical activity
Do regular cardio exercise
Add strength training to preserve muscle
Get enough sleep every night
Manage stress to reduce overeating
Avoid late-night snacking
Track food intake and body weight consistently
Plan meals ahead of time
Keep healthy snacks available
Limit alcohol intake
Be consistent every day