Create a modest calorie deficit
Prioritize protein at each meal
Eat more fiber-rich foods
Reduce added sugar and refined carbs
Strength train 2 to 4 times per week
Add regular walking and daily movement
Include interval training if appropriate
Sleep 7 to 9 hours per night
Manage stress consistently
Limit alcohol intake
Stay hydrated
Track portion sizes
Build meals around vegetables, lean protein, and healthy fats
Be consistent with exercise and nutrition habits
Check with a healthcare professional about hormonal changes or medical causes