Maintain a consistent calorie deficit
Eat enough protein
Prioritize whole, minimally processed foods
Control portion sizes
Train strength regularly
Include compound lifts
Train abs directly 2 to 4 times per week
Use progressive overload
Add cardio for extra calorie burn
Increase daily steps and activity
Sleep 7 to 9 hours per night
Manage stress
Stay hydrated
Limit alcohol
Track body fat and progress
Be consistent over time