Create a calorie deficit with a balanced, sustainable diet
Prioritize protein at each meal
Reduce ultra-processed foods and sugary drinks
Strengthen your back, shoulders, core, and glutes
Include full-body resistance training 3 to 4 times per week
Add regular cardio such as walking, cycling, or swimming
Improve posture throughout the day
Avoid prolonged sitting; stand and move often
Sleep 7 to 9 hours per night
Manage stress consistently
Stay hydrated
Be patient and consistent
Consider consulting a doctor or certified trainer for personalized guidance