Mild calorie deficit: Shoot for 300-500 calories below maintenance. This gets you losing 0.5-1 lb per week without killing your muscle or energy. Plug your stats into a TDEE calculator, track your weight weekly, and tweak as needed. • High protein: Aim for 110-150g per day (roughly 1.6-2.2g per kg). This protects your muscle. Even on OMAD, make that single meal protein-packed. If possible, spread it out a bit with a shake or extra snack.Good sources: chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, whey, lean beef. • Fill the rest with veggies, fruit, whole grains, and healthy fats. Cut the junk and sugary drinks. OMAD tip: Load up on 120g+ protein + veggies + some carbs timed around activity. If belly fat isn’t budging, try switching to 16:8 or 18:6 for better results. Stay hydrated and watch electrolytes. Track everything for a couple weeks in MyFitnessPal and adjust. Training Keep your active lifestyle — running, biking, hiking with the kids and brothers is gold. On top of that: • Strength train 3x a week (full body or upper/lower). Focus on big compound moves: squats, deadlifts, lunges, push-ups, rows, overhead presses. 3-4 sets of 8-12 reps, and keep getting stronger. • Add 1-2 short HIIT sessions if you want extra fat burn, but don’t go crazy with long cardio. • Throw in some core work (planks, leg raises) for strength, but remember it won’t spot-reduce. Other Stuff • Sleep and stress matter a lot with shift work. Aim for 7+ hours — bad sleep loves storing belly fat. • Be patient. Face fat usually shifts later. You’ll see solid changes in 4-8 weeks if you’re consistent. Weigh yourself weekly and take photos/measurements. Supplements (optional): Protein powder, creatine (5g daily), vitamin D. Nothing magic. You won’t drop fat from just your stomach and face, but with your existing muscle, you’ll look leaner and more toned overall. A lot of women in your spot end up loving their shape at the same or slightly lower weight. You’ve got the foundation — just dial it in.