H — Healthy Eating

• Create a 500–750 kcal/day deficit (≈1200–1500 kcal/day)
• Eat minimally processed, nutrient-dense foods
• Ensure adequate protein + fiber at each meal
• Use food sequencing: Veg/Fruit → Protein → Carbs
• Choose an individualized plan: higher-protein, meal replacements, or strategic fasting

E — Exercise

SWEATING

• 150 min/week activity
• Moderate–vigorous exercise
• No long inactivity

STRENGTHENING

• 2–3 resistance sessions
• Improve insulin sensitivity
• Add yoga / flexibility

STEPPING

• +500 steps/day helps
• Brisk 5–6 min walk

A — Adequate Sleep

• Aim for consistent, uninterrupted sleep daily
• Both <6 hours and >8 hours can worsen glucose control
• Irregular or poor-quality sleep increases risk of insomnia, sleep apnea, and poorer HbA1c
• Night-owl pattern is linked to lower activity and worse glycemic levels compared with early sleepers

L — Lower Stress

• Reduce emotional eating
• Practice breathing, mindfulness, light activities

S³ — Small Sustainable Steps

Focus on making small, consistent changes that you can maintain over time rather than drastic, short-term modifications.