Do not try to lose 10 lbs of body fat in one week; that is not a safe or realistic goal
Create a moderate calorie deficit of about 500 to 1,000 calories per day
Eat lean protein at every meal
Fill most of your plate with vegetables
Choose whole foods over processed foods
Cut out sugary drinks, desserts, and alcohol
Reduce refined carbs such as white bread, pastries, and chips
Drink plenty of water throughout the day
Limit sodium to reduce water retention
Sleep 7 to 9 hours each night
Walk daily and increase overall activity
Add strength training 2 to 4 times during the week
Add short cardio sessions if you are already healthy enough to do so
Track food intake carefully
Weigh yourself under the same conditions each morning
Stop if you feel weak, dizzy, or unwell
Talk to a doctor before starting any aggressive weight-loss plan