Lose excess body fat, especially abdominal fat
Exercise regularly, combining resistance training and aerobic activity
Reduce intake of refined carbohydrates and added sugars
Eat more fiber-rich foods such as vegetables, legumes, nuts, seeds, and whole grains
Prioritize protein at meals
Choose healthy fats such as olive oil, avocados, nuts, and fatty fish
Avoid sugary drinks and ultra-processed foods
Get adequate sleep consistently
Manage stress with relaxation, mindfulness, or physical activity
Limit alcohol intake
Stop smoking
Eat regular meals and avoid constant grazing if it worsens hunger and glucose control
Monitor blood sugar, A1C, and other metabolic markers with a healthcare professional
Treat underlying conditions such as sleep apnea, PCOS, or fatty liver
Review medications that may affect insulin sensitivity with a clinician
Consider intermittent fasting only if appropriate and medically safe
Follow a sustainable calorie deficit if weight loss is needed
Stay physically active throughout the day and reduce prolonged sitting
Work with a registered dietitian or clinician for a personalized plan