Do not attempt to lose 10 pounds of body fat in 1 week; that is not a safe or realistic goal
Create a moderate calorie deficit by eating smaller portions
Focus on lean protein, vegetables, fruit, and whole foods
Avoid sugary drinks, alcohol, fried foods, and ultra-processed snacks
Reduce sodium intake to help limit water retention
Drink plenty of water throughout the day
Walk daily and increase overall activity
Add short sessions of cardio and light strength training if medically appropriate
Sleep 7 to 9 hours each night
Weigh yourself under the same conditions each day
Stop if you feel weak, dizzy, or unwell
Consult a doctor or registered dietitian before starting any rapid weight-loss plan