Create a calorie deficit by eating fewer calories than you burn
Focus on whole foods: lean protein, vegetables, fruits, whole grains, and healthy fats
Reduce sugary drinks, sweets, fast food, and ultra-processed foods
Eat enough protein to support muscle retention and fat loss
Strength train 3 to 5 times per week
Include compound exercises like squats, deadlifts, lunges, step-ups, and hip thrusts
Add cardio 3 to 5 times per week
Use a mix of steady-state cardio and interval training
Increase daily activity by walking more and sitting less
Train your glutes and lower body consistently
Improve posture and core strength
Sleep 7 to 9 hours per night
Manage stress to help control overeating and fat gain
Stay consistent for several weeks to months
Track progress with photos, measurements, and body weight
Avoid trying to spot-reduce fat from only one area
Consult a doctor or trainer if fat gain is sudden or unusual