Create a calorie deficit
Eat mostly whole, minimally processed foods
Increase protein intake
Reduce sugary drinks and alcohol
Control portion sizes
Strength train regularly
Focus on full-body compound exercises
Add core and lower-back strengthening
Increase daily walking and general activity
Include cardio several times per week
Improve posture and sitting habits
Sleep 7 to 9 hours per night
Manage stress levels
Stay consistent over time
Be patient, since spot reduction is not possible