Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Reduce sugary drinks, sweets, and ultra-processed foods
Control portion sizes
Eat more vegetables, fruit, and high-fiber foods
Drink mostly water
Lift weights consistently
Focus on compound exercises like squats, deadlifts, presses, and rows
Add core training to strengthen the midsection
Do cardio regularly
Include high-intensity interval training if appropriate
Increase daily steps and general activity
Sleep 7 to 9 hours per night
Manage stress to help reduce overeating and fat storage
Limit alcohol intake
Track body weight and waist measurements
Be consistent for several weeks to months
Avoid trying to spot-reduce fat
Stay patient and keep adjusting food intake and activity as needed