Build muscle with regular strength training
Increase daily physical activity and reduce sedentary time
Eat enough protein at each meal
Avoid crash dieting and very low-calorie intake
Get enough sleep every night
Stay well hydrated
Eat regular meals if that helps you avoid overeating
Include high-intensity exercise if appropriate for your fitness level
Manage stress effectively
Limit alcohol intake
Get enough iron, vitamin B12, and other key nutrients
Treat any underlying thyroid or hormonal issues with a healthcare professional
Move more throughout the day with walking, stairs, and standing breaks