Seven tactics for a smaller waist.

1. Modest calorie deficit (300-500 kcal/day)
2. Protein at 1.6 g/kg
3. Sleep 7-8 hours (cortisol affects belly fat)
4. Reduce sodium (water retention)
5. Strength train 3x/week, including rotational core work
6. 2.5 L water daily
7. Posture: stand tall, engage core while walking

6-8 weeks of consistent execution produces visible waist reduction.