Create a calorie deficit by eating smaller portions
Choose high-protein foods to help reduce hunger
Eat more vegetables and other low-calorie, high-fiber foods
Cut out sugary drinks, juice, and alcohol
Avoid ultra-processed snacks, desserts, and fast food
Limit refined carbs like white bread, pastries, and chips
Drink water before meals
Eat slowly and stop when comfortably full
Keep meals simple and consistent
Track calories and food intake daily
Avoid late-night snacking
Sleep 7 to 9 hours each night
Reduce stress to help control cravings
Keep healthy foods visible and junk food out of reach
Use smaller plates and bowls
Plan meals ahead of time
Weigh yourself regularly to stay on track
Consider speaking with a doctor or dietitian for a safe plan