1. Stay in a consistent calorie deficit every single day.
2. Eat 1.6–2.2g of protein per kg of body weight.
3. Train muscle 3–5 times per week to preserve muscle.
4. Walk 10,000–15,000 steps every day.
5. Add 2–4 cardio sessions each week.
6. Sleep 7–9 hours every night.
7. Eliminate liquid calories and ultra-processed snacks.
8. Track your food accurately—don’t guess.
9. Stay hydrated with 2–4 litres of water daily.
10. Stay consistent for months—not just until motivation fades.
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