Create a calorie deficit
Eat lean protein at every meal
Fill half your plate with vegetables
Cut out sugary drinks
Avoid alcohol
Reduce refined carbs
Control portion sizes
Drink plenty of water
Walk 8,000 to 12,000 steps daily
Do 30 to 45 minutes of exercise daily
Include strength training
Add short cardio sessions
Sleep 7 to 9 hours each night
Limit salty and processed foods
Track everything you eat
Stop snacking between meals
Eat slowly and stop when satisfied
Stay consistent for all 7 days