Create a calorie deficit
Eat mostly whole, unprocessed foods
Reduce added sugar and refined carbs
Increase protein intake
Strength train regularly
Add cardio and daily walking
Stay hydrated
Limit alcohol
Improve sleep quality
Manage stress
Reduce overall body fat
Practice good posture
Keep your head and neck aligned
Try chin and neck exercises
Avoid extreme crash diets
Be consistent for several weeks
Consider genetics and bone structure
Consult a doctor if swelling is sudden or unusual