Set a calorie deficit for 7 days (aim for a moderate deficit, not starvation)
Track daily calories and keep them consistent
Choose high-protein meals at every meal (lean meats, fish, eggs, tofu, Greek yogurt, legumes)
Fill meals with non-starchy vegetables (salads, broccoli, peppers, zucchini, greens)
Reduce refined carbs and sugary foods (soda, juice, sweets, white bread, pastries)
Limit alcohol completely during the 7 days
Cut liquid calories (soda, juice, sweet coffee drinks)
Drink water regularly throughout the day
Aim for 25–35 g fiber per day (beans, lentils, berries, vegetables, chia/flax, whole grains in controlled portions)
Keep added fats measured (use measured amounts of olive oil, nuts, cheese)
Include 1–2 planned healthy snacks only if needed (fruit with protein, yogurt, nuts portioned)
Do 30–60 minutes of brisk walking daily (split into 2 sessions if needed)
Add 2–4 days of full-body strength training (squats, lunges, push-ups, rows, hip hinges) 20–40 minutes
Get 7–9 hours of sleep nightly
Manage stress (short daily relaxation or breathing exercises)
Weigh daily and use the average of 7 days to judge progress
Expect short-term scale changes from water weight; focus on consistent habits
If you have diabetes, kidney disease, are pregnant, or take glucose/diuretic medications, consult a clinician before making major diet changes