Create a calorie deficit with portion control
Eat more protein at each meal
Increase fiber intake from vegetables, fruits, beans, and whole grains
Reduce sugary drinks, sweets, and ultra-processed foods
Strength train 2 to 4 times per week
Add regular cardio such as walking, cycling, or swimming
Increase daily movement and reduce sitting time
Practice core exercises for stability and posture
Improve sleep to support weight loss and hormone balance
Manage stress to reduce overeating and abdominal fat gain
Stay consistent for several months
Consider medical evaluation for hormonal, metabolic, or postpartum causes
Consult a doctor about skin removal options if excess skin remains after major weight loss