Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Eat more vegetables, fruit, and high-fiber foods
Cut back on sugary drinks, alcohol, and ultra-processed foods
Control portion sizes
Strength train 3 to 5 times per week
Focus on compound lifts like squats, deadlifts, presses, and rows
Add core exercises such as planks, side planks, dead bugs, and Pallof presses
Include regular cardio such as brisk walking, cycling, running, or rowing
Increase daily activity with more steps and less sitting
Sleep 7 to 9 hours per night
Manage stress to reduce overeating and poor recovery
Stay consistent for several weeks to months
Track progress with waist measurements and photos
Avoid relying on spot reduction
Keep alcohol intake low or eliminate it
Drink enough water throughout the day
Build habits you can maintain long term