Build and maintain muscle with strength training 2–4 times per week
Include protein at each meal (roughly 20–40 g per meal for many adults)
Stay active throughout the day (take frequent walks, reduce long sitting)
Do aerobic exercise regularly (e.g., 150–300 minutes/week moderate or 75–150 minutes/week vigorous)
Add interval or HIIT sessions 1–2 times per week if tolerated
Get enough sleep (aim for 7–9 hours/night)
Manage stress (practice relaxation techniques, mindfulness, or breathing exercises)
Eat enough calories to support training and daily activity; avoid aggressive dieting
Spread calories across the day with regular meals and snacks if needed
Choose high-fiber foods (vegetables, legumes, whole grains)
Stay hydrated (water intake throughout the day)
Limit added sugars and highly processed foods
Avoid crash dieting and extreme fasting that leads to muscle loss
Consider caffeine if appropriate and tolerated (timing earlier in the day)
Keep alcohol low to moderate
Track progress (weight, waist, performance, energy) and adjust with a professional if needed
If you have thyroid issues, diabetes, or other conditions, get medical guidance for safe metabolism support