Create a calorie deficit by eating smaller portions
Choose nutrient-dense, lower-calorie foods
Prioritize lean protein at each meal
Eat more vegetables and high-fiber foods
Limit sugary drinks, juice, and alcohol
Reduce ultra-processed snacks and desserts
Drink water before meals
Eat slowly and stop when satisfied
Avoid eating late at night if it leads to overeating
Plan meals and snacks in advance
Keep high-calorie trigger foods out of easy reach
Track food intake to stay accountable
Sleep enough each night
Manage stress without using food
Eat regular meals to avoid extreme hunger
Use smaller plates and bowls
Focus on whole foods most of the time
Be consistent with your eating habits