Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Eat more vegetables, fruits, and high-fiber foods
Cut back on sugary drinks, desserts, and ultra-processed foods
Limit alcohol intake
Control portion sizes
Strength train regularly
Add cardio like walking, running, cycling, or swimming
Increase daily movement and reduce sitting time
Sleep 7 to 9 hours per night
Manage stress
Drink enough water
Track food intake and progress
Be consistent over time
Focus on overall fat loss, not spot reduction