Create a calorie deficit by eating smaller portions
Focus on lean protein, vegetables, and whole foods
Cut out sugary drinks, sweets, and processed snacks
Avoid fried foods and high-calorie fast food
Drink plenty of water throughout the day
Limit alcohol completely
Eat slowly and stop when comfortably full
Walk every day, aiming for more steps than usual
Do cardio exercise for 30 to 60 minutes daily
Add strength training 3 to 4 times per week
Sleep 7 to 9 hours each night
Keep sodium intake low to reduce water retention
Track everything you eat and drink
Prepare meals in advance to avoid overeating
Do not skip meals if it leads to binge eating
Choose high-fiber foods to stay full longer
Replace refined carbs with vegetables and whole grains
Avoid late-night eating
Weigh yourself at the same time each day
Stay consistent for the full 2 weeks