Create a daily calorie deficit of 500 to 750 calories
Eat mostly lean protein, vegetables, fruit, and whole grains
Limit sugary drinks, desserts, fried foods, and ultra-processed snacks
Control portions and avoid mindless eating
Drink water instead of high-calorie beverages
Aim for 25 to 35 grams of fiber per day
Include protein at every meal
Exercise 150 to 300 minutes per week
Add strength training 2 to 4 times per week
Increase daily steps and reduce sitting time
Sleep 7 to 9 hours per night
Manage stress without using food
Track food intake, weight, and progress regularly
Be consistent for several months
Consult a doctor before starting if you have health conditions