Eight tactics for a realistic 4-6 lb fat loss in a month without exercise.

1. Calorie deficit 300-500 kcal/day
2. Protein 1.6 g/kg
3. No late-night eating (8 PM cutoff)
4. Two cups vegetables at lunch and dinner
5. Pre-meal water and fruit
6. No alcohol
7. 7-8 hours sleep
8. Stress reduction (10-min meditation, daily nature exposure)