Create a calorie deficit by eating fewer calories than you burn
Eat smaller portions
Choose whole, minimally processed foods
Increase intake of vegetables
Increase intake of fruits
Choose lean proteins
Choose whole grains over refined grains
Reduce sugary drinks
Reduce sweets and desserts
Limit high-fat, high-calorie foods
Drink water instead of calorie-containing beverages
Exercise regularly
Include both cardio and strength training
Increase daily movement
Walk more often
Use stairs when possible
Sleep enough each night
Manage stress
Track food intake and activity
Set realistic weight-loss goals
Seek guidance from a doctor or dietitian