Create a modest calorie deficit
Prioritize protein at each meal
Eat more fiber-rich foods
Reduce added sugar and refined carbs
Limit alcohol
Strength train regularly
Add daily walking or other cardio
Include interval training if appropriate
Sleep 7 to 9 hours per night
Manage stress consistently
Stay hydrated
Track portions and overall intake
Build meals around vegetables, lean protein, and healthy fats
Avoid frequent snacking on ultra-processed foods
Support gut health with high-fiber foods
Check for thyroid, insulin, or hormone-related issues with a clinician
Be consistent for several months
Focus on overall fat loss, not spot reduction