Maintain a moderate calorie deficit
Eat enough protein daily
Lift weights consistently
Prioritize progressive overload
Keep resistance training volume high enough
Avoid excessive cardio
Preserve training intensity
Sleep 7 to 9 hours per night
Manage stress effectively
Spread protein across multiple meals
Include protein in every meal
Choose mostly whole, nutrient-dense foods
Stay hydrated
Track body weight and strength regularly
Adjust calories if strength drops too fast
Lose weight at a slow, steady rate
Keep dietary fat intake adequate
Get enough carbohydrates to support training
Limit alcohol intake
Be consistent over time