Do not aim to lose 10 lb of body fat in 1 week; that is not realistic or safe
Create a moderate calorie deficit
Eat mostly lean protein, vegetables, fruit, and whole foods
Cut sugary drinks, alcohol, desserts, and ultra-processed snacks
Reduce portion sizes
Drink plenty of water
Limit sodium to reduce water retention
Avoid high-carb binge eating
Walk daily
Add short strength-training sessions
Sleep 7 to 9 hours per night
Weigh yourself under the same conditions each morning
Stop if you feel dizzy, weak, or unwell
Talk to a doctor before attempting rapid weight loss