Prioritize protein at each meal
Eat more fiber-rich foods
Reduce ultra-processed foods
Watch portion sizes
Strengthen muscles with resistance training
Add regular cardio
Increase daily movement
Sleep 7 to 9 hours per night
Manage stress
Limit alcohol
Stay hydrated
Track food intake if needed
Get enough calcium and vitamin D
Address thyroid or hormone issues with a clinician
Review medications that may affect weight
Aim for consistent meal timing
Focus on whole foods
Be patient with body changes
Seek support from a registered dietitian or doctor