Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Eat more vegetables, fruit, and high-fiber foods
Reduce sugary drinks, sweets, and refined carbs
Limit alcohol
Control portion sizes
Strength train 3 to 5 times per week
Add regular cardio such as brisk walking, cycling, or running
Increase daily movement and step count
Sleep 7 to 9 hours per night
Manage stress consistently
Drink enough water
Track food intake and body weight regularly
Stay consistent for weeks and months
Focus on overall fat loss, not spot reduction