Create a calorie deficit with a balanced diet
Reduce intake of sugary drinks, sweets, and ultra-processed foods
Eat adequate protein to support fat loss and muscle maintenance
Increase daily walking and overall physical activity
Do regular cardio such as brisk walking, cycling, swimming, or jogging
Add strength training for the whole body
Focus on lower-body exercises like squats, lunges, deadlifts, and step-ups
Train glutes with hip thrusts, glute bridges, and cable kickbacks
Include core training to improve posture and body composition
Avoid prolonged sitting when possible
Sleep 7 to 9 hours per night
Manage stress to help control appetite and hormones
Stay consistent for several weeks to months
Consult a doctor or dietitian if weight gain is sudden or unusual