Create a calorie deficit
Eat mostly whole foods
Reduce sugary drinks and alcohol
Limit ultra-processed foods
Control portion sizes
Increase protein intake
Eat more fiber-rich foods
Drink enough water
Reduce sodium intake
Sleep 7 to 9 hours per night
Manage stress
Exercise regularly
Add strength training
Include cardio workouts
Stay consistent
Avoid crash diets
Track overall body fat changes
Check for bloating or water retention
Consult a doctor if facial swelling is sudden or unusual