Reduce overall body fat with a calorie deficit
Eat mostly whole foods
Prioritize lean protein
Limit sugary drinks and ultra-processed foods
Strength train regularly
Add cardio several times per week
Increase daily steps and general activity
Stay hydrated
Reduce excess sodium if you retain water
Sleep 7 to 9 hours per night
Manage stress
Avoid smoking and excess alcohol
Use hand and forearm exercises for muscle tone
Be consistent for several weeks to months
Consult a doctor if swelling is sudden, painful, or one-sided