Lose 5% to 10% of your body weight gradually
Cut out sugary drinks, fruit juice, and added sugar
Avoid alcohol completely
Follow a Mediterranean-style diet
Eat more vegetables, legumes, whole grains, nuts, and seeds
Choose lean protein sources like fish, chicken, tofu, and beans
Reduce refined carbs such as white bread, pastries, and sweets
Limit fried foods, fast food, and ultra-processed foods
Replace saturated and trans fats with healthier fats
Exercise at least 150 minutes per week
Add strength training 2 to 3 times per week
Control blood sugar if you have diabetes or prediabetes
Manage cholesterol and triglycerides
Sleep 7 to 9 hours per night
Treat sleep apnea if present
Stop smoking
Review medications with your doctor
Get liver tests and follow up with a healthcare professional
Avoid crash diets and rapid weight loss
Drink water instead of sweetened beverages