1. Use more energy than you take in by moving more in day to day life like walking instead of driving, public transport instead of cars.
2. Increase lean muscle mass by moving and adding resistance training.
3. Eat nutrient dense foods.
4. Choose a diet that you can by consistent at and can live with forever.
5. Eat vegetables and fruits.
6. Get enough protein for your body weight and activity level.
7. Understand how much energy you need and have an idea of how much energy is contained in common foods you eat.
8. Eat whole foods.
9. If you have a weight goal to reach establish the energy required for that weight, calculate your EER for it and start to get that energy intake for it.
10. Drink water
11. Limit junk foods.
12. Stay flexible with your diet.
13. Explore foods until you find healthy options that you love to eat.
14. Eat fibre.