Plan everyday habits toward a weight goal without a crash diet

Help me plan everyday habits toward a weight goal.

Goal in my words: [details]
What I've tried: [list]
Daily routine constraints: [work, kids]
Medical conditions or meds that affect weight: [optional — for GP reminder, not for you to manage]
What I refuse to do: [crash diets, etc.]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. Three habit experiments for two weeks (not calorie maths).
2. Meal-pattern ideas using my likes (no prescribed targets).
3. How to track non-scale progress.
4. When to see a GP or use NHS Better Health weight support.
5. Clear refusal to set calorie/protein targets or recommend medicines.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.