Build muscle with regular strength training
Increase daily movement and reduce sedentary time
Eat enough protein at each meal
Prioritize sleep quality and duration
Stay hydrated throughout the day
Do not skip meals if it leads to overeating later
Include high-intensity exercise if appropriate
Manage stress levels
Eat enough total calories for your body’s needs
Choose whole, minimally processed foods
Limit excessive alcohol intake
Get enough iron, vitamin D, and B vitamins
Avoid crash diets and extreme calorie restriction
Be consistent with exercise and eating habits