1. Calorie Deficit

To lose fat, consume fewer calories than you burn. Track your intake using apps and aim for a moderate deficit (300–500 kcal/day) to avoid muscle loss.

2. Prioritize Protein

High-protein foods (chicken, fish, eggs, legumes) keep you full, preserve muscle, and boost metabolism. Aim for 0.7–1g of protein per pound of body weight.

3. Strength Training

Lift weights 3–4 times weekly to maintain muscle, which burns more calories at rest. Include compound lifts (squats, deadlifts, bench press).

4. Cardio & NEAT

Add 2–3 cardio sessions (HIIT or walking) weekly. Increase NEAT (Non-Exercise Activity Thermogenesis) by walking more, taking stairs, and staying active.

5. Eat Whole Foods

Focus on vegetables, lean proteins, whole grains, and healthy fats. Avoid sugary drinks, processed snacks, and excessive alcohol.

6. Sleep & Stress Management

Poor sleep and high stress increase cortisol, promoting fat storage. Aim for 7–9 hours of sleep and practice stress-reducing techniques (meditation, deep breathing).

7. Stay Consistent

Fat loss takes time. Avoid extreme diets—focus on sustainable habits. Reassess progress monthly and adjust as needed.

Key Takeaways:

• Eat in a calorie deficit with high protein.
• Lift weights and stay active.
• Prioritize sleep and manage stress.
• Be patient and consistent.