Create a daily calorie deficit
Eat mostly lean protein, vegetables, fruit, and whole grains
Avoid sugary drinks, desserts, fried foods, and ultra-processed snacks
Control portion sizes
Drink water throughout the day
Eat slowly and stop when satisfied
Walk every day
Do strength training 3 to 4 times per week
Add short cardio sessions if able
Sleep 7 to 9 hours per night
Reduce alcohol intake
Limit late-night eating
Track food intake and body weight daily
Keep sodium intake moderate
Stay consistent for the full 2 weeks