Create a calorie deficit by eating smaller portions
Prioritize lean protein at every meal
Cut liquid calories completely
Eliminate sugary drinks, desserts, and fried foods
Base meals on vegetables, fruit, lean meat, fish, eggs, and legumes
Reduce refined carbs like white bread, pastries, and chips
Drink plenty of water
Track everything you eat
Weigh yourself daily and monitor trends
Walk more and increase daily steps
Add cardio sessions most days of the week
Include strength training to preserve muscle
Sleep 7 to 9 hours per night
Limit alcohol
Avoid late-night snacking
Keep high-calorie snacks out of reach
Eat slowly and stop when satisfied
Use a short-term structured meal plan
Consult a doctor before aggressive weight loss