Do not attempt to lose 10 pounds in a week
Aim for a safe, sustainable rate of 1 to 2 pounds per week
Create a moderate calorie deficit through portion control
Eat lean protein, vegetables, fruit, and whole grains
Avoid sugary drinks, alcohol, and ultra-processed foods
Drink plenty of water
Reduce sodium to limit water retention
Get 7 to 9 hours of sleep each night
Exercise daily with a mix of walking, cardio, and strength training
Increase daily movement outside workouts
Track food intake and body weight consistently
Consult a doctor or registered dietitian before making major changes