Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: lean protein, vegetables, fruit, whole grains, and healthy fats
Reduce sugary drinks, sweets, fried foods, and ultra-processed snacks
Increase daily protein intake to support muscle retention and fullness
Do regular cardio such as walking, cycling, jogging, or swimming
Add strength training for legs and full body to build muscle and improve shape
Include compound exercises like squats, lunges, deadlifts, and step-ups
Train consistently at least 3 to 5 times per week
Increase daily movement by taking more steps and sitting less
Get enough sleep each night
Manage stress to help avoid overeating and hormonal disruption
Stay hydrated
Be patient and consistent, since spot reduction is not possible
Track progress with measurements and photos, not just scale weight
Consult a healthcare professional if fat loss is difficult despite consistent effort