Build and maintain muscle mass with regular strength training
Increase daily physical activity and reduce prolonged sitting
Eat enough protein at each meal
Get adequate sleep consistently
Stay well hydrated throughout the day
Avoid crash diets and extreme calorie restriction
Eat regular balanced meals if that helps prevent overeating
Include high-fiber foods in your diet
Manage stress effectively
Limit alcohol intake
Prioritize whole, minimally processed foods
Be physically active after meals
Address thyroid or other medical issues with a healthcare professional
Maintain a healthy body weight
Get enough sunlight and keep a consistent sleep schedule