Focus on a calorie-controlled, nutrient-dense diet
Prioritize protein at every meal
Increase fiber intake from vegetables, fruits, legumes, and whole grains
Reduce added sugar and refined carbohydrates
Limit alcohol intake
Include healthy fats in moderation
Do regular strength training
Add aerobic exercise such as walking, cycling, or swimming
Incorporate core and posture exercises
Stay physically active throughout the day
Get enough sleep
Manage stress with relaxation techniques
Stay hydrated
Track portion sizes
Avoid crash diets
Build muscle to support metabolism
Check for thyroid issues, insulin resistance, or other medical causes
Discuss hormone-related symptoms with a healthcare professional
Be consistent with healthy habits
Be patient with gradual body composition changes