Create a calorie deficit by eating smaller portions
Prioritize lean protein at every meal
Eat more vegetables and high-fiber foods
Cut sugary drinks, sweets, and refined snacks
Drink water before meals and throughout the day
Avoid late-night eating
Limit alcohol
Walk daily and increase overall movement
Add strength training several times per week
Include short cardio sessions regularly
Sleep 7 to 9 hours each night
Track food intake and body weight consistently
Plan meals ahead to avoid impulsive eating
Keep healthy foods easily available
Reduce fast food and takeout
Stay consistent every day