Set a realistic calorie deficit
Eat lean protein at every meal
Fill half your plate with vegetables
Choose whole foods over processed foods
Cut sugary drinks
Limit alcohol
Drink more water
Reduce refined carbs
Eat high-fiber foods
Control portion sizes
Track your food intake
Walk daily
Do strength training 3–4 times per week
Add cardio workouts
Increase daily movement
Sleep 7–9 hours per night
Manage stress
Avoid crash diets
Avoid skipping meals if it leads to overeating
Weigh yourself consistently
Prepare meals in advance
Limit late-night snacking
Consult a healthcare professional before starting a strict weight-loss plan