Build more muscle with regular strength training
Increase daily movement and reduce sedentary time
Eat enough protein at each meal
Prioritize sleep and consistent sleep schedules
Stay hydrated throughout the day
Do not skip meals if it leads to overeating later
Include high-intensity exercise when appropriate
Manage stress effectively
Eat enough overall calories to avoid metabolic slowdown
Choose mostly whole, minimally processed foods
Get enough iron, iodine, and other key nutrients
Limit excessive alcohol intake
Drink caffeine in moderation if tolerated
Avoid crash diets and extreme calorie restriction
Walk more and use stairs when possible