Maintain a consistent calorie deficit through diet
Reduce overall body fat via regular exercise
Do strength training 2–4 days per week to support muscle mass
Do cardio 150–300 minutes per week (or mix shorter sessions)
Prioritize protein at each meal to improve fullness
Reduce added sugars and refined carbs
Limit ultra-processed foods and high-sodium meals
Drink water regularly
Keep sodium intake moderate and avoid large spikes
Aim for adequate sleep (7–9 hours)
Manage stress to reduce water retention and cravings
Limit alcohol intake
Avoid chewing gum and frequent jaw clenching
Practice good posture and neck alignment
If you have persistent puffiness, get checked for allergies, sinus issues, or thyroid problems
Consider a dermatologist or doctor if swelling is sudden, one-sided, painful, or persistent
Avoid extreme “spot reduction” claims and unsafe crash diets
Track progress with weekly body measurements and photos instead of daily face changes