Stay well-hydrated, eat cruciferous vegetables (broccoli, kale), limit processed foods, and get 7–8 hours of sleep. The liver is your primary metabolic engine — protect it.

Add a 30-minute walk to your routine. This alone can increase your daily calorie burn by 150–200 kcal, equivalent to an extra meal's worth of metabolic activity each week.

Aim for 1.6–2.2g of protein per kg of body weight to preserve muscle and boost satiety. Higher protein also has a higher thermic effect — your body burns more calories digesting it.

Front-load calories earlier in the day when metabolism is highest. Avoid large meals within 2–3 hours of bedtime to support quality sleep and circadian rhythm alignment.