Create a calorie deficit by eating slightly fewer calories than you burn

Focus on whole foods: lean protein, vegetables, fruit, whole grains, and healthy fats

Reduce sugary drinks, sweets, fried foods, and highly processed snacks

Eat enough protein to support muscle retention and fullness

Strength train your lower body and full body regularly

Include compound exercises like squats, lunges, deadlifts, step-ups, and hip thrusts

Add cardio such as walking, cycling, running, swimming, or interval training

Increase daily activity by walking more and sitting less

Stay consistent with workouts and nutrition over time

Sleep 7 to 9 hours per night

Manage stress to help control appetite and recovery

Drink enough water throughout the day

Track progress with measurements and photos, not just scale weight

Be patient, since spot reduction is not possible

Consult a doctor or registered dietitian if you need personalized guidance