1. Eat a variety of foods for balanced nutrition, including vegetables, fruits, dairy products, soy, fish, poultry, and eggs. 

2. Reduce oil and salt intake, choose low-salt diet, avoid fried foods, consume less than 25g of oil and less than 5g of salt per day. 

3. Engage in resistance training to control weight and prevent muscle loss.

4. Monitor weight regularly and make gradual adjustments. Weigh yourself 1-2 times per week for better weight control.