Lose 5–10% of body weight gradually
Eat a Mediterranean-style diet
Cut back on sugar and refined carbohydrates
Avoid sugary drinks and fruit juices
Reduce saturated fat and trans fat intake
Increase fiber intake from vegetables, legumes, and whole grains
Choose lean proteins
Eat more omega-3-rich foods like salmon, sardines, and flaxseed
Exercise regularly
Aim for at least 150 minutes of moderate activity per week
Add strength training 2–3 times per week
Avoid alcohol
Control blood sugar levels
Manage cholesterol and triglycerides
Sleep 7–9 hours per night
Reduce stress
Drink coffee in moderation if tolerated
Stay hydrated
Avoid crash diets and rapid weight loss
Quit smoking
Follow up with a healthcare professional regularly