Target: 8-10 glasses daily. Helps reduce water retention and bloating. Drink throughout the day. Avoid excessive caffeine and alcohol which can cause dehydration.
Chewing Gum Tracking
Morning gum chewing helps activate facial muscles. Use sugar-free gum. Chew slowly and deliberately for maximum benefit. Take breaks if jaw feels tired.
Afternoon session maintains muscle engagement. Alternate sides while chewing. Focus on consistent, rhythmic movements.
Final daily session for facial muscle workout. Don't chew too close to bedtime. Ensure proper jaw alignment while chewing.
Exercise
Choose from running, walking, cycling, or swimming. Maintain moderate intensity. Helps reduce overall body fat including face fat. Do 3-5 times per week.
Puff cheeks with air, transfer from side to side. Do for 30 seconds, 2-3 times daily. Helps tone cheek muscles and reduce sagging.
Close mouth, move lower jaw forward, hold 5 seconds. Repeat 10-15 times. Helps define jawline and reduce double chin.
Tilt head back, look at ceiling, pucker lips. Hold 10 seconds, repeat 10 times. Targets under-chin area and neck muscles.
Facial Massage
Use knuckles, massage from chin to ears. Apply gentle pressure, 1-2 minutes. Helps with lymphatic drainage and muscle tension.
Circular motions on cheekbones. 2-3 minutes per cheek. Helps reduce puffiness and improve circulation.
Gentle circular motions on temples. Helps relieve tension and improve blood flow. Do for 1-2 minutes each side.
Diet & Lifestyle
Focus on fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and excess sodium. Maintain balanced nutrition.
Avoid eating 2-3 hours before bedtime. Helps prevent facial bloating and improves sleep quality.
Quality sleep reduces stress hormones that can cause weight gain. Keep consistent sleep schedule. Use proper pillow height.