Maintain a calorie deficit with portion control
Eat more protein at each meal
Increase fiber intake from vegetables, fruits, legumes, and whole grains
Reduce sugary drinks, sweets, and refined carbs
Limit ultra-processed foods and fast food
Strength train 2 to 4 times per week
Do regular cardio such as brisk walking, cycling, or swimming
Increase daily movement and step count
Prioritize sleep for 7 to 9 hours per night
Manage stress with relaxation, breathing, or yoga
Stay hydrated throughout the day
Limit alcohol intake
Eat slowly and avoid overeating
Track food intake and progress consistently
Be patient and stay consistent over time