Reduce overall body fat with a calorie deficit
Create a consistent weekly fat-loss plan (track intake and adjust as needed)
Eat a protein-forward diet to support muscle retention
Prioritize high-fiber foods (vegetables, legumes, whole grains)
Limit sugar-sweetened drinks and highly processed snacks
Control portion sizes and use mindful eating
Do strength training 2–4 days per week (squats, lunges, deadlifts, step-ups, hip thrusts)
Include glute/hamstring-focused work to strengthen the lower body
Add core training 2–3 days per week (planks, dead bugs, hanging leg raises)
Do cardio 150–300 minutes per week (brisk walking, cycling, rowing)
Add 1–2 sessions of interval training per week if recovery allows
Increase daily activity (steps, standing time, casual movement)
Sleep 7–9 hours per night
Manage stress (breathing exercises, time outdoors, relaxation routines)
Stay consistent for 8–16 weeks and adjust calories based on progress
Monitor progress with body measurements and weekly average scale weight
Avoid relying on spot reduction (focus on full-body fat loss)
Limit alcohol intake
Stay hydrated
If progress stalls for 3–4 weeks, reduce calories slightly or increase activity
Consider a registered dietitian or certified trainer for personalized guidance