Build and maintain more muscle mass
Do regular strength training
Increase daily physical activity
Add high-intensity interval training
Avoid prolonged sitting
Eat enough protein
Eat enough total calories
Get adequate sleep
Manage stress
Stay hydrated
Do not crash diet
Eat regular meals if it helps you avoid overeating later
Include enough iron, iodine, and other essential nutrients
Limit excessive alcohol intake
Stay consistent with exercise and nutrition habits