Skip the fat-burning teas and the wrap-yourself-in-plastic gimmicks. A week that actually moves fat off is duller than that, and it looks roughly the same every week.
Monday to Friday
Three meals, each built around a protein source — eggs at breakfast, chicken or fish at lunch, something similar at dinner — with vegetables filling most of the rest of the plate. Two of those five days include a short strength session: squats, a push movement, a pull movement, twenty minutes is enough to start.
Every day, not just workout days
A walk after the evening meal, even fifteen minutes. It does more for the week's total energy spend than people expect, and unlike a hard training session, nobody skips a walk because they are tired.
The snack drawer
This is where most weeks are won or lost. Swap the biscuits for a small handful of dates and nuts — the fibre in the dates means the sugar lands slower than a biscuit's does, so the 4pm slump does not send you back to the vending machine. It is not a fat-loss food by itself; it is just the better thing to have within reach.
Sleep
Seven hours, most nights. Less than that and appetite runs higher the next day regardless of how well the rest of the plan holds.
Do this for a month before judging whether it works — a single week tells you almost nothing. See the dates we carry for the snack drawer, or read about us for how we choose them.