Create a calorie deficit
Eat mostly whole foods
Prioritize lean protein
Reduce sugary drinks and alcohol
Control portion sizes
Train abs 2–4 times per week
Focus on compound lifts
Add cardio and interval training
Increase daily steps
Sleep 7–9 hours per night
Manage stress
Stay consistent for weeks to months
Track body fat and progress
Avoid crash diets
Hydrate well
Be patient and realistic