Prioritize a modest calorie deficit
Increase protein intake at each meal
Eat more fiber-rich foods
Strengthen with resistance training
Add regular walking or other daily movement
Include some higher-intensity cardio if tolerated
Sleep 7 to 9 hours consistently
Manage stress with daily relaxation habits
Limit alcohol intake
Reduce ultra-processed foods and sugary drinks
Build balanced meals with protein, vegetables, and healthy fats
Track portions and eating patterns
Stay hydrated
Address thyroid, insulin resistance, or hormone issues with a clinician
Review medications that may affect weight
Be consistent and patient with gradual progress