Build muscle with strength training
Increase daily movement and steps
Eat enough protein at each meal
Avoid crash diets and extreme calorie cuts
Get enough sleep every night
Stay hydrated throughout the day
Eat regular meals if it helps prevent overeating
Include high-intensity interval training if appropriate
Reduce prolonged sitting
Manage stress levels
Limit alcohol intake
Choose whole, minimally processed foods
Get enough iron, B12, and other key nutrients
Be consistent with exercise and nutrition habits