Create a calorie deficit by eating fewer calories than you burn
Eat more protein to help control hunger and preserve muscle
Focus on whole foods like vegetables, fruits, lean proteins, beans, and whole grains
Reduce sugary drinks, sweets, and highly processed foods
Control portion sizes
Drink plenty of water
Exercise regularly, including both cardio and strength training
Walk more and stay active throughout the day
Sleep 7 to 9 hours per night
Manage stress
Track your food intake and progress
Set realistic goals
Be consistent over time
Consult a doctor or dietitian if you have medical conditions or need personalized advice