Create a calorie deficit by eating slightly fewer calories than you burn
Prioritize lean protein, vegetables, fruits, and whole grains
Reduce sugary drinks, sweets, and ultra-processed foods
Drink enough water throughout the day
Do regular full-body strength training
Include push-ups, rows, shoulder presses, triceps dips, and biceps curls
Add cardio such as brisk walking, cycling, running, or swimming
Increase daily activity with more steps and less sitting
Train consistently several times per week
Get enough sleep each night
Manage stress to help control cravings and recovery
Be patient and stay consistent
Focus on overall fat loss, since spot reduction is not possible