Reduce portion sizes: Use smaller plates and bowls to control your portions, and try to fill half your plate with vegetables.

Drink water before meals: Drinking water before meals can help you feel fuller and eat less.

Eat more protein: Adding protein to your meals can help you feel fuller for longer, and can also help to preserve muscle mass during weight loss.

Avoid sugary drinks: Sugary drinks can be high in calories and can cause blood sugar spikes, so it's best to stick to water or unsweetened beverages.

Cut back on processed foods: Processed foods can be high in calories, sugar, and unhealthy fats, so try to eat more whole foods instead.

Exercise regularly: Regular exercise can help you burn more calories and build muscle, which can help you lose weight and keep it off.

Get enough sleep: Getting enough sleep can help regulate your appetite hormones and may help you avoid overeating.

Reduce stress: Stress can cause weight gain, so try to find ways to reduce stress, such as practicing yoga or meditation.

Track your food intake: Keeping a food diary or using a calorie-tracking app can help you become more aware of what you're eating and make healthier choices.

Make sustainable changes: Focus on making small, sustainable changes to your diet and lifestyle rather than going on a strict diet or extreme exercise plan that you can't maintain over the long term.