Create a calorie deficit by eating fewer calories than you burn
Focus on whole foods: vegetables, fruits, lean proteins, beans, and whole grains
Reduce sugary drinks, sweets, and refined carbs
Control portion sizes
Eat more protein and fiber to stay full longer
Limit alcohol
Drink plenty of water
Exercise regularly
Do both cardio and strength training
Increase daily movement, such as walking more and sitting less
Sleep 7 to 9 hours per night
Manage stress
Avoid late-night overeating
Track food intake and progress
Be consistent over time
Consult a doctor if belly size is sudden, painful, or unusual