Create a calorie deficit with a balanced diet
Eat mostly whole, minimally processed foods
Prioritize lean protein at each meal
Control portion sizes
Reduce sugary drinks and alcohol
Limit refined carbs and ultra-processed snacks
Increase daily walking and overall activity
Do regular cardio exercise
Add strength training for the whole body
Train lower body muscles with squats, lunges, deadlifts, and step-ups
Include interval training if appropriate
Stay consistent with workouts and nutrition
Sleep 7 to 9 hours per night
Manage stress
Drink enough water
Be patient and track progress over time
Focus on overall fat loss, not spot reduction