If you’re feeling puffy, bloated, or heavier after Christmas — relax. Most of it is water weight, not fat. Here’s exactly what I recommend doing over the next 7–14 days to lean back out without extremes. 🔹 1. Pull carbs down (not to zero) For 5–7 days: - Training days → moderate carbs - Rest days → lower carbs This drops glycogen + excess water fast, without killing performance. 🔹 2. Drink MORE water (3–4L daily) Sounds backwards, but dehydration causes water retention. Consistent intake tells your body it’s safe to let water go. 🔹 3. Walk 10–12k steps per day Low stress, high return: - Burns fat - Flushes water - Improves insulin sensitivity This alone can change how you look in a week. 🔹 4. Lift weights 3–4x per week Full-body or upper/lower. Short sessions. Full effort. This tells your body: “keep muscle while dieting.” 🔹 5. Prioritise protein, avoid bloat foods Aim for 180–200g protein per day. Stick mainly to: - Lean meat - Eggs - Greek yoghurt - Rice, potatoes, oats 🔹 6. Reduce sodium (temporarily) Water weight ≠ fat. Limit: - Processed foods - Sauces - Takeaways Your body will flush water quickly once sodium normalises. 🔹 7. Cut alcohol (at least for a few weeks) Alcohol = water retention + fat storage + poor sleep. This alone makes a huge visual difference. 🔹 8. Sleep 7–9 hours Poor sleep raises cortisol → more water retention + hunger. Dark room. No screens late. Consistent bedtime. 🔹 9. Add a short daily sweat session Options: - 20–30 min incline walk - Light bike - Sauna (if available) Not for fat loss — for water drop + recovery. 🔹 10. Don’t crash diet No starvation. No detoxes. No insane cardio. That flattens you out and causes rebound weight. Aggressive but intelligent > extreme and stupid. ✅ What to Expect First 3–5 days: - Noticeable drop in water - Waist tightens - Face leans out Weeks 2–4: - Actual body fat loss - Strength mostly maintained - Sustainable momentum