Create a calorie deficit
Eat more protein
Reduce sugary drinks and alcohol
Limit ultra-processed foods
Eat more vegetables and fiber
Control portion sizes
Do regular strength training
Add compound lifts like squats, deadlifts, presses, and rows
Include core training
Do cardio consistently
Add high-intensity interval training
Increase daily steps
Sleep 7 to 9 hours per night
Manage stress
Stay hydrated
Track food intake
Be consistent for several weeks or months
Avoid spot reduction myths
Lower overall body fat percentage