Maintain a moderate calorie deficit
Eat enough protein daily
Lift weights consistently
Keep training intensity high
Prioritize compound exercises
Avoid excessive cardio
Sleep 7 to 9 hours per night
Manage stress levels
Spread protein intake across meals
Include resistance training before cardio
Track body weight and measurements
Lose weight slowly
Stay hydrated
Get enough dietary fat and carbohydrates
Recover properly between workouts
Avoid crash diets
Keep daily activity high
Use progressive overload
Limit alcohol intake
Consider creatine supplementation