Set a calorie deficit by tracking intake
Aim for 0.5–1.0% bodyweight loss per week
Prioritize protein intake (about 1.6–2.2 g/kg bodyweight/day)
Include 20–40 g fiber per day from vegetables, fruit, and whole grains
Limit added sugars and alcohol
Hit 7–10k steps per day (or add daily activity)
Do 2–4 cardio sessions per week (20–45 minutes moderate or 10–20 minutes intervals)
Train abs 2–4 times per week with progressive overload
Use weighted ab variations when bodyweight becomes easy
Perform exercises such as: cable crunch, hanging leg raise, reverse crunch, ab wheel rollout, plank variations, side plank, Pallof press
Use rep ranges like 8–15 for loaded movements and 20–60 seconds for isometric holds
Include 1–3 sets per exercise initially, then progress to 3–5 sets
Train full core with anti-extension, anti-rotation, and flexion work
Keep good form and control the full range of motion
Maintain total weekly strength training 3–5 days per week for overall muscle retention
Sleep 7–9 hours per night
Manage stress to avoid overeating and poor recovery
Stay consistent for 8–16 weeks to see visible changes
Measure progress with waist circumference, photos, and weekly weight trends
Adjust calories and training volume if weight loss stalls for 2–3 weeks
Avoid spot reduction expectations; focus on fat loss plus core training