Create a calorie deficit by eating fewer calories than you burn
Focus on lean protein at every meal
Eat more vegetables, fruit, and high-fiber foods
Cut sugary drinks, sweets, and ultra-processed foods
Control portion sizes
Drink water throughout the day
Limit alcohol
Walk daily and increase overall movement
Do strength training 2 to 4 times per week
Add cardio sessions 3 to 5 times per week
Sleep 7 to 9 hours each night
Keep a consistent meal schedule
Track food intake and progress
Weigh yourself regularly
Reduce late-night snacking
Prepare meals ahead of time
Eat slowly and stop when satisfied
Stay consistent every day for the full month