Many individuals struggle with a chubby face, double chin, and disproportionate body shape due to fat retention, bloating, hormonal imbalance, or a sedentary lifestyle. These changes not only affect physical appearance but can also impact confidence and overall health. Fortunately, with a targeted diet and exercise plan—without any need for expensive products or treatments—you can reduce facial puffiness and sculpt your body in just 45 days.
This article presents a holistic natural method suitable for all skin types and body shapes, focusing purely on nutrition, hydration, face yoga, and full-body workouts.
🍽️ 7-DAY DETAILED DIET PLAN
Designed to Reduce Facial Bloating, Shed Body Fat & Restore Balance
(Repeat this cycle every week for 6 weeks)
🌅 START EACH DAY WITH:
- 1 glass of warm water with:
- 1 tsp chia seeds soaked overnight
- Juice of ½ lemon
- Optional: 1 tsp honey (for energy & detox)
Benefits: Boosts digestion, reduces inflammation, kickstarts metabolism, and prevents water retention in the face.
🗓️ DAY 1
Breakfast (8:00 AM):
- 2 boiled eggs OR moong dal chilla (no oil)
- 1 slice multigrain toast
- Green tea or black coffee (no sugar)
Mid-Morning Snack (10:30 AM):
- 1 apple or guava
- 5 soaked almonds
Lunch (1:30 PM):
- 1 chapati (whole wheat)
- Low-oil sabzi (lauki, tori, spinach, or bhindi)
- Salad (cucumber, carrot, tomato)
- 1 bowl plain curd
Evening Snack (4:30 PM):
- Herbal tea + 4 walnuts
- 1 small banana if hungry
Dinner (7:00–8:00 PM):
- Moong dal khichdi (no spices)
- Steamed or sautéed vegetables (carrot, beans, zucchini)
- Warm ajwain (carom seed) water before bed
🗓️ DAY 2
Breakfast:
- Overnight oats with chia seeds, almond milk, and ½ banana
- 2 dates
Mid-Morning Snack:
- Coconut water + handful of roasted chickpeas
Lunch:
- 1 multigrain chapati
- Grilled chicken breast or paneer
- Mint chutney + raw salad
Evening Snack:
- Buttermilk or green tea
- Roasted makhana (fox nuts) – 1 handful
Dinner:
- Vegetable soup (tomato, beetroot, carrots)
- 1 small sweet potato
🗓️ DAY 3
Breakfast:
- Besan chilla (2 small)
- Mint or coriander chutney
- Herbal tea
Mid-Morning Snack:
- 1 orange or handful of grapes
Lunch:
- Mixed veg sabzi
- 1 roti + 1 bowl dal
- Salad
Evening Snack:
- Lemon water + pumpkin seeds
Dinner:
- Steamed chicken or boiled moong salad
- Grilled capsicum + broccoli
🗓️ DAY 4
Breakfast:
- Fruit bowl (papaya, kiwi, berries)
- Green tea or cinnamon tea
Mid-Morning Snack:
- Handful of soaked raisins + 2 walnuts
Lunch:
- Daliya (broken wheat porridge) with vegetables
- Raita or plain curd
Evening Snack:
- Herbal tea + 1 pear
Dinner:
- Cabbage soup or methi khichdi
- 1 boiled beetroot
🗓️ DAY 5
Breakfast:
- Poha with peanuts and curry leaves
- 1 boiled egg (optional)
Mid-Morning Snack:
- 1 glass lemon-mint water + 5 cashews
Lunch:
- Chapati + arhar/toor dal
- Low-oil bhindi or karela sabzi
- Salad
Evening Snack:
- Chamomile tea + roasted pumpkin seeds
Dinner:
- Steamed fish or tofu with broccoli
- Half bowl brown rice
🗓️ DAY 6
Breakfast:
- Multigrain toast + 1 tsp peanut butter
- 1 banana or boiled corn
Mid-Morning Snack:
- Green smoothie (spinach + apple + ginger + cucumber)
Lunch:
- Rajma or chana (chickpeas) curry
- 1 roti + salad
Evening Snack:
- Coconut water + 4 dates
Dinner:
- Baked vegetables + paneer
- Herbal detox water
🗓️ DAY 7 (DETOX DAY)
All-Day Detox Plan:
- Morning: Cucumber-mint water + 1 apple
- Mid-Morning: Fruit bowl (pineapple, orange, watermelon)
- Lunch: Light sabzi + 1 chapati + green chutney
- Evening: Cumin-fennel tea + handful of makhana
- Dinner: Lauki soup or clear vegetable broth
Optional Bedtime Drink (Nightly for 45 days):
- Warm water + pinch of cinnamon + ½ tsp honey
💪 FACE-SLIMMING & BODY-TONING EXERCISES
No creams or external remedies needed! These natural movements improve blood circulation, lymphatic drainage, and muscle tone.
🔹 DAILY FACE YOGA (10 MINUTES)
1. Fish Face
Suck in cheeks, hold for 10 seconds. Repeat × 10
Targets: Cheeks, jawline
2. Balloon Blow
Fill mouth with air, hold for 10 seconds, release. Repeat × 10
Targets: Full face puffiness
3. Jaw Stretch
Move jaw as if chewing slowly with closed lips. Do for 1 minute
Targets: Double chin
4. Chin Lifts
Tilt head up and look at ceiling. Stretch lower lip up. Hold 5 sec × 10 reps
Targets: Neck and chin tightening
5. Tongue Press
Press tongue against the roof of the mouth and hold for 10 seconds × 10
Targets: Jaw and cheek contour
🔹 45-DAY BODY WORKOUT ROUTINE
(No Gym, No Equipment – Only 20–30 Minutes Daily)
Day 1: Cardio + Abs
- Jumping jacks – 2 mins
- High knees – 1 min
- Mountain climbers – 1 min
- Crunches – 20 reps
- Plank – 30–60 seconds
Day 2: Lower Body
- Squats – 20
- Glute bridges – 20
- Lunges – 15 per leg
- Wall sits – 1 min
- Calf raises – 25
Day 3: Upper Body + Core
- Arm circles – 1 min each side
- Push-ups (wall or floor) – 10–15
- Side planks – 20 sec per side
- Seated leg lifts – 15 reps
- Belly vacuum (hold in stomach) – 30 sec × 3
Day 4: Active Stretch + Yoga
- Cat-Cow pose – 10 rounds
- Cobra pose – hold 30 sec
- Downward Dog – hold 30 sec
- Child’s Pose – relax 2 mins
- Deep breathing – 5 mins
Repeat this 4-day cycle for 45 days. Sundays can be rest or light walking day.
✅ FINAL TIPS FOR FAST RESULTS
- Drink 2–3 liters of water daily (room temperature, no ice)
- Sleep before 11:00 PM to control cortisol (fat-storing hormone)
- Avoid white sugar, white bread, processed snacks, and deep-fried food
- Take 10-minute walks after meals
- Maintain a positive mindset – consistency is key!