Ten tactics that produce 4-8 lbs loss in 2-4 weeks for most people.

1. Calorie deficit of 500-700 kcal/day
2. Protein 1.6 g/kg
3. Cut sodium sharply
4. No alcohol
5. No late eating (8 PM cutoff)
6. 2.5 L water daily
7. Two cups vegetables at lunch and dinner
8. Strength 3x/week + daily walking
9. Sleep 7-8 hours
10. Weigh only weekly (daily drives obsession)

Half of week-1 loss is water; remaining weeks are fat. 4-8 lbs total realistic.