Create a calorie deficit through portion control and balanced meals
Eat more lean protein, vegetables, fruits, and high-fiber foods
Reduce added sugar, refined carbs, and ultra-processed foods
Do regular full-body cardio such as walking, cycling, swimming, or jogging
Add strength training to build muscle and support fat loss
Focus on lower-body exercises like squats, lunges, step-ups, and deadlifts
Include core and glute exercises to improve shape and posture
Increase daily movement by taking stairs, walking more, and reducing sitting time
Get enough sleep each night
Manage stress to help control appetite and fat gain
Stay consistent for several weeks or months
Track progress with measurements, not just scale weight
Consider consulting a doctor or dietitian for personalized guidance