Maintain a calorie deficit
Eat high-protein meals
Lift weights consistently
Train abs 2–4 times per week
Use progressive overload
Do compound exercises
Increase daily steps
Add cardio as needed
Sleep 7–9 hours nightly
Reduce alcohol intake
Limit sugary and ultra-processed foods
Drink enough water
Track calories and protein
Be consistent for weeks to months
Lower overall body fat
Train core with planks, leg raises, crunches, and ab wheel rollouts
Focus on full-body fat loss, not spot reduction