Create a calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein
Reduce sugary drinks and high-calorie snacks
Control portion sizes
Strength train your lower body
Include full-body resistance training
Add regular cardio
Increase daily steps
Do interval training if appropriate
Improve sleep quality
Manage stress
Stay consistent for several weeks
Avoid spot-reduction expectations
Track progress with measurements and photos
Consult a healthcare professional if weight loss is difficult or unsafe