Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: lean protein, vegetables, fruit, whole grains, and healthy fats
Reduce sugary drinks, sweets, and ultra-processed foods
Eat adequate protein to support muscle and fullness
Control portion sizes
Do regular cardio such as walking, cycling, jogging, or swimming
Increase daily step count
Add strength training to build overall muscle and improve body composition
Include lower-body exercises like squats, lunges, step-ups, and deadlifts
Train consistently several times per week
Use progressive overload over time
Add interval training if appropriate for your fitness level
Stay active throughout the day and avoid long periods of sitting
Drink enough water
Get enough sleep
Manage stress
Be patient and consistent
Avoid spot reduction expectations
Track progress with measurements and photos, not just scale weight
Consult a doctor or dietitian if you have medical concerns or a history of disordered eating