Maintain a consistent calorie deficit if body fat loss is needed
Eat enough protein daily
Focus on whole, minimally processed foods
Strength train 3 to 5 times per week
Include core exercises such as planks, dead bugs, leg raises, and cable crunches
Train progressive overload on your lifts
Do cardio or increase daily steps for extra calorie burn
Sleep 7 to 9 hours per night
Manage stress to reduce overeating and support recovery
Stay hydrated
Be patient and consistent
Avoid crash diets
Track progress with photos, measurements, and strength gains
Adjust calories and training as your body changes