Build and maintain muscle mass with regular strength training
Increase daily physical activity and reduce sedentary time
Include high-intensity interval training when appropriate
Eat enough protein at each meal
Avoid prolonged calorie restriction or crash dieting
Get adequate sleep every night
Stay well hydrated
Eat regular balanced meals if that helps prevent overeating
Manage stress levels
Limit alcohol intake
Choose whole, minimally processed foods
Increase fiber intake from vegetables, fruits, legumes, and whole grains
Get enough iron, iodine, zinc, and other key nutrients
Address thyroid or other medical issues with a healthcare professional
Be consistent with healthy habits over time