Create a calorie deficit
Eat mostly whole, minimally processed foods
Prioritize lean protein at each meal
Reduce sugary drinks and alcohol
Limit high-sodium foods
Drink enough water
Sleep 7 to 9 hours per night
Exercise regularly
Do both cardio and strength training
Manage stress
Reduce overall body fat
Avoid crash diets
Keep consistent eating habits
Chew slowly and avoid overeating
Track progress with photos and measurements
Check for medical causes of facial swelling if needed