Track calorie intake using an app or food diary
Create a calorie deficit by reducing intake and/or increasing activity
Eat mostly whole foods: vegetables, fruit, lean proteins, legumes, whole grains
Prioritize protein at each meal to increase fullness
Include fiber daily (vegetables, fruit, beans, oats, whole grains)
Limit ultra-processed foods, sugary drinks, and added sugars
Reduce portion sizes of calorie-dense foods (snacks, fried foods, desserts)
Choose healthier fats in measured portions (nuts, seeds, olive oil, avocado)
Drink water regularly and limit alcohol
Aim for 150–300 minutes per week of moderate aerobic activity
Add 2–3 days per week of strength training (full-body)
Increase daily movement (walk more, take stairs, reduce sitting time)
Get 7–9 hours of sleep per night
Manage stress with activities like walking, mindfulness, or hobbies
Weigh in periodically or track measurements to monitor progress
Adjust calories if weight loss stalls for 2–4 weeks
Keep a consistent routine for meals and activity
Plan meals and snacks ahead to reduce decision fatigue
Use behavior strategies: pre-portion snacks, keep tempting foods out of sight
Consult a healthcare professional if you have medical conditions or need a personalized plan