Create a calorie deficit by eating smaller portions
Choose lower-calorie foods
Eat more protein
Eat more fiber-rich foods
Drink water instead of sugary drinks
Avoid liquid calories
Limit ultra-processed foods
Reduce sweets, desserts, and snacks
Eat slowly
Stop eating when comfortably full
Plan meals ahead of time
Keep healthy foods visible and available
Avoid eating out frequently
Use smaller plates and bowls
Track food intake
Get enough sleep
Manage stress
Avoid late-night eating
Limit alcohol
Eat regular meals
Focus on whole foods
Reduce refined carbohydrates
Increase vegetable intake
Control portion sizes of calorie-dense foods
Weigh yourself regularly
Stay consistent