Build and maintain muscle with regular strength training
Increase daily movement and reduce long periods of sitting
Eat enough protein at each meal
Prioritize sleep and consistent sleep timing
Stay hydrated throughout the day
Eat regular meals if that helps prevent overeating
Include high-fiber foods such as vegetables, fruits, beans, and whole grains
Do cardio exercise consistently
Try high-intensity interval training if appropriate
Manage stress levels
Avoid crash diets and extreme calorie restriction
Limit alcohol intake
Choose nutrient-dense foods over ultra-processed foods
Get enough calories to support your activity level
Address thyroid or other medical issues with a healthcare professional