Lose excess body fat, especially abdominal fat
Exercise regularly, including both aerobic and resistance training
Increase daily physical activity and reduce sitting time
Eat more high-fiber foods such as vegetables, legumes, nuts, seeds, and whole grains
Choose lean proteins and healthy fats
Reduce refined carbohydrates and added sugars
Avoid sugary drinks
Control portion sizes and total calorie intake
Prioritize sleep and maintain a consistent sleep schedule
Manage stress with relaxation, mindfulness, or breathing exercises
Limit alcohol intake
Stop smoking
Treat sleep apnea if present
Stay hydrated
Monitor blood sugar, A1C, and other metabolic markers
Follow medical advice for conditions like prediabetes, PCOS, or type 2 diabetes
Take prescribed medications as directed
Consider intermittent fasting only if approved by a healthcare professional