Lose excess body fat, especially abdominal fat
Exercise regularly
Do resistance training
Do aerobic exercise
Increase daily movement and reduce sitting time
Eat more high-fiber foods
Choose mostly whole, minimally processed foods
Reduce refined carbohydrates and added sugars
Avoid sugary drinks
Prioritize protein at meals
Include healthy fats in moderation
Control portion sizes
Improve sleep quality and duration
Manage stress
Treat sleep apnea if present
Limit alcohol intake
Quit smoking
Address vitamin D deficiency if present
Follow up with a healthcare professional
Monitor blood glucose, A1C, and related labs
Take prescribed medications as directed
Be consistent with lifestyle changes