Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods such as vegetables, fruits, lean proteins, beans, and whole grains
Reduce sugary drinks, desserts, fried foods, and highly processed snacks
Eat enough protein to support muscle maintenance and fullness
Strength train regularly to build muscle and improve body composition
Include lower-body and full-body exercises such as squats, lunges, deadlifts, and step-ups
Add cardio such as brisk walking, cycling, swimming, or jogging
Increase daily movement by walking more and sitting less
Get enough sleep each night
Manage stress to help reduce overeating and support healthy habits
Stay consistent over time
Understand that spot reduction is not possible
Track progress with measurements, photos, or how clothes fit rather than scale weight alone
Consult a doctor or registered dietitian if you need personalized guidance