Create a calorie deficit by eating slightly fewer calories than you burn
Prioritize protein at each meal
Eat more vegetables, fruits, legumes, and whole grains
Reduce sugary drinks, sweets, and ultra-processed foods
Strength train regularly, focusing on full-body workouts
Add cardio such as brisk walking, cycling, or running
Increase daily movement and step count
Sleep 7 to 9 hours per night
Manage stress to reduce overeating and poor recovery
Drink enough water throughout the day
Limit alcohol intake
Be consistent for several weeks or months
Track progress with body measurements, photos, or weight trends
Aim for overall fat loss, since spot reduction is not possible