Create a daily calorie deficit of about 500 to 1,000 calories
Eat smaller portions at every meal
Prioritize lean protein such as eggs, chicken, fish, tofu, and Greek yogurt
Fill half your plate with vegetables
Choose whole grains instead of refined carbs
Avoid sugary drinks, sweets, fried foods, and ultra-processed snacks
Drink plenty of water throughout the day
Limit alcohol completely for the week
Walk 8,000 to 12,000 steps daily
Do 30 to 45 minutes of cardio most days
Add 2 to 3 strength training sessions during the week
Sleep 7 to 9 hours each night
Eat dinner earlier and avoid late-night snacking
Track your food intake to stay within your calorie target
Reduce salt intake to help limit water retention
Weigh yourself at the same time each day to monitor progress
Consult a doctor before starting if you have any medical condition