Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: vegetables, fruits, lean proteins, beans, whole grains, and healthy fats
Cut back on sugary drinks, sweets, refined carbs, and ultra-processed foods
Eat enough protein at each meal to support fullness and muscle retention
Increase daily movement with walking, stairs, and standing more often
Do strength training 2 to 4 times per week
Add regular cardio such as brisk walking, cycling, swimming, or jogging
Aim for consistent sleep of 7 to 9 hours per night
Manage stress with relaxation, breathing, yoga, or time outdoors
Drink enough water throughout the day
Limit alcohol intake
Track food intake and progress to stay consistent
Be patient and focus on overall fat loss, since spot reduction is not possible
Consult a doctor or registered dietitian if you have hormonal issues, medical conditions, or need a personalized plan