Seven non-exercise tactics for meaningful weight loss.

1. Calorie deficit via food, 300-500 kcal/day.
2. Protein 1.6g/kg. Preserves muscle during deficit.
3. Two cups vegetables at lunch and dinner. Volume without calories.
4. Kitchen closed by 8 PM. No late-night eating.
5. 2.5 L water daily. Reduces water retention; displaces calorie-dense drinks.
6. 7-8 hours sleep. Undersleep adds 300-500 kcal/day via appetite dysregulation.
7. No alcohol, no processed snacks in the house. Environment > willpower.

Stack five of seven; expect 0.5-1 lb/week sustainable fat loss.