Create a calorie deficit by eating fewer calories than you burn
Eat more protein to help preserve muscle and increase fullness
Prioritize whole foods such as vegetables, fruits, lean proteins, legumes, and whole grains
Reduce intake of sugary drinks, sweets, and highly processed foods
Control portion sizes
Strengthen your body with regular resistance training
Add cardiovascular exercise such as walking, cycling, running, or swimming
Increase daily movement by taking more steps and sitting less
Sleep 7 to 9 hours per night
Manage stress to reduce overeating and support consistency
Drink enough water throughout the day
Limit alcohol intake
Track food intake and progress to stay accountable
Be consistent over time rather than relying on quick fixes