Create a calorie deficit with a balanced diet
Eat enough protein to support muscle retention
Do regular full-body strength training
Include upper-body exercises like push-ups, rows, triceps dips, and shoulder presses
Add cardio such as brisk walking, cycling, running, or swimming
Increase daily activity and reduce sedentary time
Focus on overall fat loss, since spot reduction is not possible
Sleep 7 to 9 hours per night
Manage stress to help control appetite and recovery
Stay consistent for several weeks to months