Maintain a calorie deficit
Eat enough protein
Lift weights consistently
Train core muscles 2 to 4 times per week
Do compound exercises
Add cardio or high-intensity interval training
Reduce processed foods and sugary drinks
Eat mostly whole foods
Drink enough water
Sleep 7 to 9 hours per night
Manage stress
Track body fat percentage
Be consistent for months
Avoid overeating on weekends
Increase daily activity and steps
Focus on full-body fat loss, not spot reduction