Create a calorie deficit by eating slightly fewer calories than you burn
Focus on whole foods: lean protein, vegetables, fruit, whole grains, and healthy fats
Reduce sugary drinks, alcohol, and highly processed foods
Eat enough protein to support muscle retention and satiety
Do regular strength training to build muscle and improve body composition
Include back-focused exercises such as rows, lat pulldowns, pull-ups, reverse flyes, and face pulls
Add full-body resistance training for overall fat loss
Do cardio consistently, such as brisk walking, cycling, running, or swimming
Increase daily movement by walking more and sitting less
Improve posture to make back fat less noticeable
Get enough sleep each night
Manage stress to help control appetite and recovery
Stay consistent for several weeks or months
Track progress with photos, measurements, and how clothes fit
Remember that spot reduction is not possible, so overall fat loss is necessary