Set a realistic weight-loss goal
Track your current eating habits
Create a calorie deficit
Eat more protein
Eat more vegetables and fiber
Drink water instead of sugary drinks
Reduce portion sizes
Limit ultra-processed foods
Plan meals and snacks ahead of time
Exercise regularly
Start with walking or other simple cardio
Add strength training
Sleep 7 to 9 hours per night
Manage stress
Weigh yourself consistently
Track progress with measurements or photos
Stay consistent
Adjust your plan as needed