Reduce overall body fat with a calorie deficit
Follow a consistent strength-training routine (2–4 days/week)
Include compound lifts (squats, deadlifts, presses, rows) and progressive overload
Train core regularly (planks, side planks, dead bugs, hanging leg raises)
Use hip hinge and glute-focused work (hip thrusts, glute bridges, RDLs)
Limit excessive alcohol intake
Prioritize protein intake to support muscle retention (lean meats, fish, eggs, dairy, legumes)
Increase daily fiber intake (vegetables, fruit, whole grains, beans)
Reduce added sugars and highly processed foods
Keep sodium in check and stay well-hydrated
Aim for 7–10k steps/day plus 2–3 cardio sessions/week (walking, cycling, jogging, intervals)
Sleep 7–9 hours/night
Manage stress to reduce cravings and overeating
Track progress with weekly measurements (waist/hip), photos, and weight trends
Adjust calories every 2–4 weeks based on progress
Avoid spot-reducing exercises as a primary strategy
Stay consistent for at least 8–12 weeks before reassessing