Maintain a consistent calorie deficit if body fat loss is needed
Eat enough protein daily
Focus on whole, minimally processed foods
Strength train 3 to 5 times per week
Include core exercises such as planks, leg raises, dead bugs, and crunch variations
Train full body, not just abs
Add cardio or daily walking to increase calorie burn
Get enough sleep every night
Manage stress to support fat loss
Stay hydrated
Be consistent for several weeks to months
Avoid crash diets
Track progress with photos, measurements, and strength gains
Adjust food intake and training as needed
Consult a doctor or registered dietitian if you have health concerns