1- Reduce Calorie Intake: Focus on eating nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains while minimizing high-calorie, processed foods.

2- Increase Physical Activity: Incorporate regular exercise into your routine to boost calorie expenditure. Aim for a mix of cardiovascular exercises (like walking, running, or cycling) and strength training to build muscle and burn fat.

3- Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and support your body's metabolism.

4- Eat Mindfully: Pay attention to your body's hunger and fullness cues, and avoid eating out of boredom or emotional stress.

5- Limit Sugary Beverages and Snacks: Cut back on sugary drinks like soda, fruit juice, and sweetened coffee drinks, as they can contribute to weight gain

6-Get Plenty of Sleep: Aim for 7-9 hours of quality sleep per night, as inadequate sleep can disrupt hormones that regulate appetite and lead to weight gain.

7 - Manage Stress: Chronic stress can lead to overeating and weight gain. Find healthy ways to manage stress, such as meditation, deep breathing exercises, yoga, or spending time outdoors.