Create a calorie deficit by eating slightly fewer calories than you burn
Prioritize protein at each meal
Eat more vegetables, fruit, and high-fiber foods
Cut back on sugary drinks, desserts, and ultra-processed foods
Limit alcohol intake
Strength train 2 to 4 times per week
Add regular cardio such as walking, cycling, or jogging
Increase daily movement by taking more steps
Train your core with planks, dead bugs, and leg raises
Improve posture and core engagement
Get 7 to 9 hours of sleep each night
Manage stress with relaxation, breathing, or meditation
Stay consistent for several weeks to months
Track progress with waist measurements and photos
Wear clothing that fits comfortably while you work toward your goal