Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein, vegetables, fruits, and whole grains
Reduce sugary drinks, sweets, refined carbs, and alcohol
Control portion sizes
Do regular cardio such as walking, running, cycling, or swimming
Add strength training 2 to 4 times per week
Train core muscles with planks, side planks, Russian twists, and bicycle crunches
Include full-body compound exercises like squats, deadlifts, push-ups, and rows
Increase daily activity by taking more steps and sitting less
Sleep 7 to 9 hours per night
Manage stress with relaxation, breathing, or meditation
Stay consistent for several weeks to months
Track progress with waist measurements and photos
Consult a doctor or certified trainer if needed