Create a calorie deficit through food portion control and reduced calorie intake
Prioritize protein at every meal (lean meats, fish, eggs, Greek yogurt, beans, tofu)
Eat high-fiber foods (vegetables, fruit, legumes, whole grains) to improve fullness
Replace refined carbs and sugary drinks with minimally processed carbs and water/unsweetened beverages
Choose healthy fats in moderation (olive oil, nuts, seeds, avocado)
Aim for regular meals and avoid frequent snacking that increases total calories
Limit alcohol, especially sweet or high-calorie drinks
Do strength training 2–4 days per week (full-body and progressive overload)
Include core-focused exercises 2–4 days per week (planks, dead bugs, side planks, hollow holds)
Add cardio 2–5 days per week (brisk walking, cycling, jogging, swimming)
Use interval training 1–2 times per week if appropriate (short bursts of higher intensity)
Walk daily to increase daily activity (increase steps gradually)
Sleep 7–9 hours per night
Manage stress (breathing exercises, yoga, mindfulness, therapy if needed)
Track progress with waist measurements and photos, not just scale weight
Stay consistent for 8–12 weeks before reassessing your plan
Keep sodium and highly processed foods moderate to reduce temporary bloating
Drink enough water to support normal hunger and digestion
If you have medical conditions (thyroid issues, PCOS, menopause symptoms) or rapid unexplained weight changes, consult a clinician
Consider seeing a registered dietitian for a personalized plan