Create a daily calorie deficit by eating smaller portions
Focus on lean protein, vegetables, fruits, and whole grains
Avoid sugary drinks, sweets, fried foods, and ultra-processed snacks
Drink plenty of water throughout the day
Eat slowly and stop when you feel satisfied
Walk at least 30 to 60 minutes daily
Do strength training 2 to 4 times per week
Add short cardio sessions such as brisk walking, cycling, or jogging
Sleep 7 to 9 hours each night
Keep a consistent meal schedule
Limit late-night eating
Track your food intake and body weight regularly
Reduce alcohol consumption
Increase daily movement by taking stairs and standing more
Prepare meals at home more often
Stay consistent every day for the full month