Create a calorie deficit by eating fewer calories than you burn
Eat more protein at each meal
Increase fiber intake from vegetables, fruits, legumes, and whole grains
Reduce sugary drinks, sweets, and refined carbs
Control portion sizes
Drink plenty of water
Do regular cardio exercise such as walking, running, cycling, or swimming
Add strength training to build muscle and improve metabolism
Include core exercises for abdominal strength
Stay active throughout the day and reduce long periods of sitting
Sleep 7 to 9 hours each night
Manage stress to help reduce overeating and fat storage
Limit alcohol intake
Eat slowly and avoid mindless snacking
Track food intake and progress consistently
Be patient and stay consistent over time