Maintain a calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at each meal
Control portion sizes
Limit sugary drinks and alcohol
Increase daily steps and overall activity
Do regular cardio exercise
Do strength training 3 to 5 times per week
Train core muscles consistently
Include planks, dead bugs, and leg raises
Improve posture and core engagement
Sleep 7 to 9 hours per night
Manage stress levels
Stay consistent over time
Track progress with measurements and photos