Create a calorie deficit by eating slightly fewer calories than you burn
Prioritize lean protein at each meal
Reduce sugary drinks, alcohol, and ultra-processed foods
Eat more vegetables, fruit, and high-fiber foods
Strength train 3 to 5 times per week
Focus on compound lifts like squats, deadlifts, lunges, and step-ups
Add lower-body volume with split squats, leg presses, and hamstring curls
Include cardio 2 to 4 times per week
Use brisk walking, cycling, incline walking, or intervals
Increase daily steps
Train consistently for several weeks to months
Sleep 7 to 9 hours per night
Manage stress to avoid overeating
Stay hydrated
Track body weight, waist, and thigh measurements
Be patient, since spot reduction is not possible
Keep overall body fat loss as the main goal