Create a calorie deficit by eating slightly fewer calories than you burn
Prioritize lean protein at each meal
Eat more vegetables, fruit, and high-fiber foods
Reduce sugary drinks, sweets, and ultra-processed foods
Limit alcohol intake
Do regular full-body strength training
Include upper back exercises such as rows, lat pulldowns, and face pulls
Train your core and glutes to improve overall body composition
Add cardio sessions such as walking, cycling, running, or swimming
Increase daily movement by taking more steps
Improve posture with back and shoulder mobility work
Sleep 7 to 9 hours per night
Manage stress to reduce overeating and support recovery
Stay consistent for several weeks to months
Track progress with photos, measurements, and how clothes fit