Create a calorie deficit through portion control and consistent nutrition tracking
Prioritize whole foods, lean protein, vegetables, fruits, and high-fiber carbs
Reduce added sugar, refined carbs, alcohol, and ultra-processed foods
Do regular full-body strength training to build muscle and improve body composition
Add cardio such as walking, cycling, running, or interval training
Increase daily steps and overall movement throughout the day
Train core muscles with exercises like planks, dead bugs, and leg raises
Improve posture and pelvic alignment
Manage stress to help reduce cortisol-related fat storage
Sleep 7 to 9 hours per night consistently
Stay hydrated
Be patient and consistent, since spot reduction is not possible
Consider consulting a doctor or registered dietitian if weight loss is difficult
Consider cosmetic procedures only after discussing risks and options with a qualified professional