Create a consistent calorie deficit
Eat mostly whole foods
Prioritize protein at every meal
Increase daily fiber intake
Reduce sugary drinks and ultra-processed foods
Strength train 2 to 4 times per week
Add regular cardio or brisk walking
Increase daily movement and step count
Improve sleep quality and duration
Manage stress levels
Stay hydrated
Limit alcohol intake
Practice posture and core stability exercises
Be patient and consistent
Consider medical evaluation for hormonal or metabolic issues
Consult a doctor if excess skin, hernia, or diastasis recti may be involved
Consider surgery only if loose skin is severe and weight loss is complete