Eat in a small calorie deficit
Prioritize high-protein meals
Consume protein at every meal
Strength train consistently
Focus on compound exercises
Use progressive overload
Train each muscle group regularly
Keep cardio moderate
Increase daily step count
Sleep 7 to 9 hours per night
Stay hydrated
Track body weight and measurements
Track strength progress
Limit ultra-processed foods
Control portion sizes
Eat plenty of vegetables
Include healthy fats
Time carbs around workouts
Avoid excessive alcohol
Be consistent for months
Recover properly between workouts