Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: lean protein, vegetables, fruit, whole grains, and healthy fats
Reduce sugary drinks, sweets, fried foods, and ultra-processed snacks
Eat enough protein to support muscle retention and fullness
Strength train regularly to build muscle and improve body composition
Include lower-body exercises such as squats, lunges, hip thrusts, and deadlifts
Add cardio such as walking, cycling, running, or swimming
Increase daily activity by taking more steps and sitting less
Sleep 7 to 9 hours per night
Manage stress to help control appetite and recovery
Stay consistent for several weeks to months
Track progress with measurements, photos, and how clothes fit
Be patient, since spot reduction is not possible