Create a calorie deficit
Eat more protein
Eat more vegetables, fruits, and whole grains
Reduce sugary drinks, sweets, and ultra-processed foods
Control portion sizes
Do regular cardio exercise
Do strength training for the lower body and full body
Add glute-focused exercises such as squats, lunges, hip thrusts, and step-ups
Increase daily walking and overall activity
Sleep 7 to 9 hours per night
Manage stress
Stay consistent for several weeks to months
Avoid spot reduction expectations
Consult a doctor or dietitian if fat loss is difficult or if there are health concerns