Lose excess body fat, especially abdominal fat
Exercise regularly
Do resistance training
Do aerobic exercise
Increase daily movement and reduce sitting time
Eat a high-fiber diet
Choose minimally processed foods
Reduce refined carbohydrates and added sugars
Prioritize protein at meals
Include healthy fats in moderation
Control portion sizes
Improve sleep quality and duration
Manage stress
Treat sleep apnea if present
Stop smoking
Limit alcohol intake
Address vitamin D deficiency if present
Review medications that may worsen insulin resistance
Follow medical advice for prediabetes, diabetes, or metabolic syndrome
Monitor blood sugar, A1C, and weight regularly
Work with a healthcare professional for a personalized plan