Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Eat more vegetables, fruits, and high-fiber foods
Cut sugary drinks, juice, and alcohol
Avoid ultra-processed foods and fast food
Control portion sizes
Drink water before meals
Walk more every day
Do strength training regularly
Add cardio workouts several times per week
Sleep 7 to 9 hours per night
Manage stress to reduce overeating
Track food intake and body weight consistently
Eat slowly and stop when full
Keep healthy snacks available
Limit late-night eating
Be consistent every day