Lose 5%–10% of your body weight if you are overweight
Exercise at least 150 minutes per week
Do resistance training 2–3 times per week
Eat more vegetables, legumes, whole grains, and high-fiber foods
Reduce sugary drinks, sweets, and refined carbohydrates
Choose lean proteins and healthy fats
Control portion sizes
Avoid frequent snacking on processed foods
Get 7–9 hours of sleep each night
Manage stress regularly
Stop smoking
Limit alcohol intake
Check blood sugar as recommended by a healthcare professional
Follow up with regular medical visits and lab tests
Take prescribed medications if recommended by a clinician