I dropped four dress sizes in five months. No starving, no living off salads, no killing myself in the gym. No calorie counting. No tiny portions. Just three habits that actually worked: Savoury, high‑protein breakfasts. Loads of veg and make it taste unreal. An eating window that fit around my life, not the other way round. That’s it. No magic tricks, no restriction. Just proper food that fills you up and fuels you right. Because this isn’t about punishment. It’s about power. You don’t need to