Increase muscle mass through resistance training
Eat enough calories to avoid prolonged metabolic slowdown
Prioritize protein intake
Stay physically active throughout the day
Get adequate sleep
Manage chronic stress
Drink enough water
Avoid crash dieting and extreme calorie restriction
Include regular cardio and strength training
Maintain a consistent meal pattern
Treat underlying medical issues that may affect metabolism
Limit prolonged sedentary behavior
Ensure sufficient intake of iron, iodine, and other key nutrients
Build and preserve lean body mass
Avoid excessive alcohol intake