Create a moderate calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at each meal
Increase fiber intake from vegetables, fruits, legumes, and whole grains
Reduce sugary drinks and alcohol
Limit excess sodium and highly processed foods
Strength train regularly, especially full-body workouts
Add core exercises for muscle tone and posture
Include cardio for overall fat loss
Improve posture to make the waist appear smaller
Manage stress to help reduce cortisol-related fat storage
Sleep 7 to 9 hours per night
Stay consistent with healthy habits
Track progress with measurements, not just scale weight
Avoid crash diets and extreme restrictions
Stay hydrated throughout the day