Drink at least 8 glasses of water daily to stay hydrated and support metabolic functions.

Include protein in every meal to support muscle maintenance and satiety.

Limit processed foods and added sugars to reduce inflammation and support overall health.

Eat a variety of colorful fruits and vegetables to ensure you're getting a wide range of nutrients.

Don't skip meals, especially breakfast, as this can lead to overeating later in the day.

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.

Include strength training exercises for all major muscle groups at least twice a week.

Start slow and gradually increase intensity to avoid injury and burnout.

Find activities you enjoy to make exercise sustainable long-term.

Allow for rest days to let your body recover and prevent overtraining.

Aim for 7-9 hours of quality sleep each night for optimal recovery and hormone regulation.

Establish a consistent sleep schedule, even on weekends, to regulate your body's clock.

Create a relaxing bedtime routine to signal to your body that it's time to wind down.

Limit screen time at least an hour before bed to improve sleep quality.

Keep your bedroom cool, dark, and quiet for the best sleep environment.

Practice mindfulness or meditation for at least 10 minutes daily to reduce stress levels.

Take regular breaks throughout your day to prevent burnout and maintain productivity.

Connect with friends and family regularly for emotional support and social connection.

Learn to say no to commitments that don't align with your priorities or values.

Engage in hobbies or activities that bring you joy and help you relax.